This is a new week and may be just maybe cooler temperatures are around the corner! We have another week of awesome workouts lined up for you, but it is up to you to make them incredible. The holidays are also coming up, so make getting in the gym a priority and a habit, so it is second nature when schedules get busier. We cannot wait to see you in the gym and help you crush your goals! Don't forget we are still doing our box step-up challenge this month, 20 box step-ups every weekday (if you miss a weekday you can make it up on the weekend) and be sure to log it in the app for credit!
EVENTS:
Open Gym Times this Week | Thursday 6:30 pm, Saturday and Sunday 10 am - 12 pm
Committed Club Month 3- Make it to 16 classes this month to earn your spot in the club + a sticker!
November 9th 10 am- CHAD1000X in honor of Veterans Day
November 9th 5 pm - CrossFit ATP Friendsgiving (please sign up for the event in the app so we have an accurate headcount, family and friend encouraged to join us!
Whiteboard of the Day
Today's workout is a classic monostructural and gymnastics couplet. The goal is constant and consistent movement throughout the entire workout.
Try to maintain a repeatable pace on the machine that allows you to finish your calories in 2 minutes or less.
Avoid getting bogged down on the double-unders. Shoot to finish each set in 90 seconds or less. If you struggle with double-unders, work on attempts for a given amount of time before moving back to the bike.
Following the workout, we will spend some time working on the posterior chain with good mornings.
Then, be sure to stick around for some stretching before you leave the gym.
Workout of the Day
METCON:
AMRAP 12:
25/36 cal on any machine
72 double-unders
SKILL WORK:
Post Workout:
4 sets:
10 good mornings
- Start light and build in load as quality mechanics allow.
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