TUESDAY 11/12/2024

THANK YOU to everyone who came and made our CHAD1000X and Friendsgiving absolute successes this past Saturday! Fun times were had by all and we loved hanging out together as a community. As we kick off a new week of workouts at CrossFit ATP, it's the perfect time to focus on building strength and pushing through challenges, both physically and mentally. Consistency is key—staying committed to your training now will pay off, especially as we approach Thanksgiving and the busy holiday season. Let’s keep showing up, stay focused, and finish the week stronger than ever!

EVENTS:

Open Gym Times this Week | Thursday 6:30 pm, Saturday and Sunday 10 am - 12 pm

Committed Club Month 4- Make it to 16 classes this month to earn your spot in the club + a sticker!

January 10th - CFATP Movie Night 7 PM - Location TBD

Whiteboard of the Day‍

Try to keep a push pace effort as athletes go through this ascending ladder, and then after a long rest, it’s time to fight back to the start.

Start to get strategic with your rest and when to break on sets as you approach the bigger numbers.

Athletes should attempt Kipping HSPU if they can perform 5+ kipping HSPU unbroken every time.

Athletes should choose a variation of pull-ups that will allow them to complete sets of 10 reps or more at a time.

These sets should be of moderate difficulty if modified to a different movement.

Workout of the Day

SKILL WORK:

6 rounds, every 90 seconds complete :

Freedom (Rx): 4-6 Bar Muscle Ups with an extra DIP at the top of each Bar Muscle Up

Independence (Intermediate): 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups, then complete 5 Push Ups on the ground

Liberty (Beginner): 7-9 Ring Rows, then complete 5 Elevated Push Ups (hands on box or bench)

METCON:

Part 1:

8:00 AMRAP

2-4-6-8…Handstand Push Ups

4-8-12-16…Pull-ups

-rest 4:00

Part 2:

-For Time

“Erase your reps” (start where you left off and go in reverse)

Score is Part 1. Comment with your time for Part 2.