TUESDAY 09/10/2024

Happy Bring A Friend Week! Don't forget to get your friends and family in the gym with you this week for FREE! This is a great chance for them to see what it is like and try it out for themselves. We are also moving into week 2 of our nutrition challenge, The Be Better Rainbow Food Challenge! Each day we want you to each one serving of fruits and one serving of veggies in the color theme for the week. This week is ORANGE/YELLOW, so think mangoes, carrots, bananas, squash, etc. GET CREATIVE! Orange and yellow vegetables and fruits have a lot of Vitamin A which promote eye health, and Vitamin C which supports your immune system. We will be posting some easy recipes, but we also can't wait to see what you all come up with too. We can't wait to see you and your friends in the gym this week!

EVENTS:

Open Gym Times this Week | Thursday 6:30 pm, Saturday 10 am - 12 pm and Sunday 1-3 pm

Committed Club Month 2- Make it to 16 classes this month to earn your spot in the club + a sticker!

SEPTEMBER 9TH - 14TH- BRING A FRIEND WEEK

October 5th 9 am - 12 pm - CrossFit ATP "Lift- Off"

November 9th 5 pm - CrossFit ATP Friendsgiving

Whiteboard of the Day

Today's workout is all about pushing the intensity on the rower while trying to maintain consistency on the toes-to-bars.

Complete 6 total rounds of 45 seconds on the rower followed by a 15-second transition before working for 30 seconds to complete as many toes-to-bars as possible. Rest 3 minutes between sets.

Move at your absolute fastest speed that still allows for sound technique on the rower. If needed, substitute another type of conditioning equipment to work around limitations.

The toes-to-bars should be done in sets of 3 or more with a rhythmic kip. If you cannot connect 3 or more reps without losing your rhythm, reduce the height that you lift your legs to do so. Prioritize connecting reps at a faster pace over getting your toes up to the bar today.

With 3 minutes of rest, push each set to your limit. That said, don't row so hard that you sacrifice your back position or hang on to the pull-up bar for so long that your grip is in danger of failing.

Workout of the Day

METCON:

"Strategy Is For Squares"

6 sets:

On a 1:30 clock:

:45 max-calorie row

:15 transition

:30 toes-to-bars

- Rest 3:00 between intervals.

STRETCHING:

Accumulate:

1:00 foam roll calves

1:00 cobra stretch