TUESDAY 09/24/2024

Welcome to our last week of our Rainbow Nutrition Challenge for the month of September! This week, you get to choose the colors, aka just get some color in your meals. It will still be one serving of fruit and one serving of vegetables each day, but it can be any color you want, mix and match, etc. Let's finish it out strong and keep sharing and tagging us in your RAINBOW foods. We are also two weeks away from our CrossFit ATP Lift-Off event, so now is the time to dial in on your consistency so you can show off your progress come October 5th! Please RSVP under the Event Tab in the CrossFit ATP app, so we can have a head count. Let's get after it this week by putting your head down and giving it your all each time you get in the gym. We can't wait to see you all!

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

This workout has the same style as Fight Gone Bad. You'll spend 1 minute working at each movement station for 4 total rounds, completing as many reps as possible within each minute and finishing with 1 minute of rest.

The class will likely be split up into several groups with athletes starting on different movements to share machines and make more room for the shuttle runs. Regardless of which movement/station you start on, follow the order of the movements so that everyone rests at the same time at the end of each 4-minute effort.

Adjust shuttle run and calorie pacing to remain consistent during those minutes and save some in the tank for the snatches and push-ups.

Scale dumbbell load as needed to complete 10 or more reps without putting it down. Scale the push-ups to reps from the knees to maintain a stable and rigid body position throughout your reps.

Shoot to work for the full minute, completing as many reps as possible. However, if needed, take the last 10 seconds of each minute to rest and transition to the next.

Workout of the Day

METCON:

4 rounds for reps:

1:00 shuttle runs

1:00 alternating DB snatches (35/50 lb)

1:00 hand-release push-ups

1:00 calories on any machine

1:00 rest

- 1 shuttle run is 25 ft out and 25 ft back.

STRETCHING:

Accumulate:

2:00 reach, roll, and lift