WEDNESDAY 09/11/2024

YOGA AT 6:30 PM TODAY!

Happy Bring A Friend Week! Don't forget to get your friends and family in the gym with you this week for FREE! This is a great chance for them to see what it is like and try it out for themselves. We are also moving into week 2 of our nutrition challenge, The Be Better Rainbow Food Challenge! Each day we want you to each one serving of fruits and one serving of veggies in the color theme for the week. This week is ORANGE/YELLOW, so think mangoes, carrots, bananas, squash, etc. GET CREATIVE! Orange and yellow vegetables and fruits have a lot of Vitamin A which promote eye health, and Vitamin C which supports your immune system. We will be posting some easy recipes, but we also can't wait to see what you all come up with too. We can't wait to see you and your friends 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 Month 2- 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 we take on a partner variation of Alexander to honor Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, who was killed in action on May 31, 2012, in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

You and your partner should shoot to complete this one in 14-20 minutes, sharing the work as needed.

Choose a load that allows for 5 or more reps at a time and sound technique all the way through.

Some athletes might be taking the bar from the floor today, so we will spend time in the warm-up reviewing how to safely get the barbell from the floor to the back rack; note that your loading will likely be limited by this. Even if you'll squat from the rack, this is a good skill to practice.

We will also spend time on squat and power clean mechanics before the workout to ensure you can move through this partner workout with quick transitions and efficient movement.

Stick around after the workout to cool down and recover together.

Workout of the Day

METCON:

ALEXANDER:

5 rounds for time with a partner:

31 back squats (95/135 lb)

12 power cleans

STRETCHING:

1 set:

1:00 foam roll quads

1:00 couch stretch/side