TUESDAY 10/22/2024

Goal setting isn't just for the new year. ;) Welcome to a new week with 7 whole days to put in the work to crush those goals you have! Not sure what your goals are? Come find any coach at the gym, and we'd be more than happy to help you figure it out. Having tangible goals helps you find that motivation to stick with it, even when it gets hard or inconvenient. Don't forget to keep getting your steps in every week day and entering it in the app. Those who complete the challenge will get entered to win an awesome prize. We are PSYCHED to see your face in the gym this week- let's get to work!

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, we get to hit the benchmark workout, Helen. We last completed this workout on Sept 18, 2023. If you've done it, check your previous time and submit your scores in the CrossFit app.

Shoot to start, continue, and finish at a fast pace. Scale as needed to finish the first round in under 4 minutes.

If you cannot complete each run in 2 minutes or less, scale back to 200 meters.

Scale the kettlebell swing load if needed so that you can immediately pick it up and swing it unbroken without walking through the gym or taking a break first.

Break the pull-ups into 3 sets or less and take no more than 1 minute to complete them each round. Reduce to 6-9 reps or scale to jumping pull-ups or ring rows if needed.

Workout of the Day

SKILL WORK:

7 sets:

3 weighted pull-ups

- complete every 1:30.

METCON:

HELEN:

3 rounds for time:

400-m run

21 KB swings (35/53 lb)

12 pull-ups