We are coming up on the last few days of October- still time to seal the deal with your Committed Club Spot! Keep stepping all the way through Thursday with our box step-up challenge. Consistency is the cornerstone of progress, especially in CrossFit, where every rep and every workout counts. Remember, practice makes permanent; it’s not just about putting in the hours, but about doing so with intention and purpose. This week, focus on building solid foundations that will support your growth, both physically and mentally. By committing to consistent, purposeful practice, you’re setting yourself up for long-term success and transformation.
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
Closing out the week is a moderate duration 2-round workout of running, double-unders, and weighted lunges.
As you move through the workout, use the second run as recovery if needed as you continue to push the double-unders and lunges for higher intensity.
Scale run distance to finish in under 5 minutes, double-under volume to finish in under 2 minutes, and lunge load to finish in under 2 minutes through all rounds.
If you're not yet able to do double-unders, scale to single-unders, but consider using a longer rope than necessary to train a higher, stronger jump that will carry over to double-unders.
Workout of the Day
METCON:
2 rounds for time:
800-m run
60 double-unders
40 DB goblet carry reverse lunges (35/50 lb)
SKILL WORK:
Post-workout:
30 back extensions
30 GHD sit-ups
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