TUESDAY 09/17/2024

Welcome to a new week! This is the third week of our September nutrition challenge, and this week we are focusing on GREEN, think kale, kiwis, grapes, zucchini, etc. Green fruits and vegetables contain many antioxidants. Leafy greens are especially important and contain many vitamins, minerals, and folic acid. Again, we are asking you all to get one serving of fruit and one serving of vegetable within the weekly color theme. Get creative and tag us in your green recipes!

We can't wait to see you all back in the gym this week. Remember, growth is not easy, but it doesn't have to be complicated. Show up each day ready to put in the work, and you will be amazed by the results!

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!

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

November 9th 5 pm - CrossFit ATP Friendsgiving

Whiteboard of the Day

Attack today's workout in one of two ways. Because of the higher-skill weightlifting movement, newer athletes may choose to use lighter weights and move a bit slower to dial in technique. Advanced athletes should work on moving a little quicker with the barbell, cycling reps, and pushing the pace on the run.

Choose a barbell loading that allows you to perform the squat snatch with sound technique and perform at least 3 touch-and-go reps (even if you choose to do singles in the workout).

Push the pace on each run as long as you can return to the barbell and get right to work.

Plan to practice squat snatch cycling before starting the workout. This is a great opportunity to work on technique and also find your workout weight. Advanced athletes can go heavier if they choose.

Following the workout, stick around for some stretching before you leave the gym.

Workout of the Day

SKILL WORK:

Pre-workout:

Every 2:00 for 5 sets:

3 hang squat snatches

METCON:

4 rounds for time:

400-m run

10 squat snatches (95/135 lb)