TUESDAY 10/15/2024

As we dive into the second half of October, the hustle and bustle of the season can feel overwhelming, but maintaining a consistent gym routine can be a crucial anchor. Amid the chaos of deadlines and holiday preparations, carving out time for workouts not only boosts physical energy but also sharpens focus and enhances mental clarity. As the days grow shorter and busier, dedicating those moments to movement can transform the challenges of the week into opportunities for growth, keeping you centered and invigorated. Don't forget to keep getting those 20 box-steps up every weekday for our Be Better Challenge this month!

‍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 moderate-duration and higher in volume. Use this one to practice sustaining faster paces.

While the volume and load may be within your reach on most days, push to move through the first round unbroken; even if you could get 21 push-ups and 12 cleans done at a reasonable pace, you might still need to scale one or both movements to go unbroken.

Adjust the pull-up and push-up volume or difficulty and hang power clean load or volume as needed to complete the first round of each unbroken.

Push the run at a faster pace than usual to finish in 4:30 or faster. In the warm-up, you'll run a 400-meter test. Finish in 2 minutes or less to run the full 800-meter distance in the workout.

Overall, adjust any or each movement so that on their own they are categorically easy. Then, challenge yourself by the pace with which you move.

Workout of the Day

METCON:

3 rounds for time:

21 push-ups

12 hang power cleans (95/135 lb)

800-m run

SKILL WORK:

Post-workout:

3 sets:

5-10 V-ups

3-5 log rolls/direction

- Rest as needed.