YOGA AT 6:30 PM TODAY + Post Yoga Hang Out!
Welcome to a new week! We are 21 days into August, but there is still plenty of time to make it in the Committed Club this month. Keep showing up even when you don't want to; that's when you need to show up the most. Motivation won't always be there, but that is where discipline kicks in. We've been doing a lot of volume over the last couple weeks, so listen to your body and opt for the recovery WOD option if that is what you need that day. Ensure you make time to fuel your body appropriately with whole foods and good hydration. We can't wait to see you in the gym this week!
EVENTS:
Open Gym Times this Week | Thursday 6:30 pm, Saturday 10 am - 12 pm and Sunday 1-3 pm
Committed Club started August 1st- Make it to 16 classes this month to earn your spot in the club + a sticker!
September 9th - 14th- Bring a Friend Week
October 5th 9 am - 12 pm - CrossFit ATP "Lift- Off"
November 9th 5 pm - CrossFit ATP Friendsgiving
Whiteboard of the Day
Today's workout is a bit of a grind with lots of rounds, but no round should take more than about 2 minutes.
Choose a kettlebell load that allows you to move through unbroken carries for the whole workout. Move as quickly with the kettlebells as possible to finish every carry in 1:15 or less.
Choose a wall walk variation that allows you to finish your reps in 45 seconds or less with minimal rest.
Following this workout, we will spend some time working through some posterior chain-strengthening skill work.
Stick around and stretch following the skill work.
Workout of the Day
METCON:
10 rounds for time:
100-m double-KB farmers carry (35/53 lb)
3 wall walks
SKILL WORK:
Post-Workout:
On a 10 min clock:
Build to a 10RM russian kettlebell swing
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