WEDNESDAY 09/25/2024

YOGA tonight at 6:30 pm + post-yoga hang!

Welcome to our last week of our Rainbow Nutrition Challenge for the month of September! This week, you get to choose the colors, aka just get some color in your meals. It will still be one serving of fruit and one serving of vegetables each day, but it can be any color you want, mix and match, etc. Let's finish it out strong and keep sharing and tagging us in your RAINBOW foods. We are also two weeks away from our CrossFit ATP Lift-Off event, so now is the time to dial in on your consistency so you can show off your progress come October 5th! Please RSVP under the Event Tab in the CrossFit ATP app, so we can have a head count. Let's get after it this week by putting your head down and giving it your all each time you get in the gym. We can't wait to see you all!

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!

October 5th 9 am - 12 pm - CrossFit ATP "Lift- Off"

November 9th 5 pm - CrossFit ATP Friendsgiving

Whiteboard of the Day

We are kicking off the week with a moderate-duration AMRAP of front-rack carries and burpees to a high target.

Complete the carries with two kettlebells held on the front side of your body rather than to the sides or on your shoulders. Think about always having your knuckles touching in front of your chest!

Reduce the load as much as needed to complete 50 meters in under 1:15 throughout the workout. Use a single kettlebell if needed to maintain the stimulus.

Perform the burpees to a target that is 12 inches above your max reach when standing on flat feet. The target doesn't need to be an exact 12 inches, but you should need to perform a considerable jump to reach both hands up to the target.

We'll set up targets before the workout; this can be to a pull-up bar, a high ring, or even a piece of tape.

Scale target height as low as needed to complete 10 reps in under 1:15 throughout the workout.

Workout of the Day

METCON:

AMRAP 15:

Double-KB front-rack carry (50 m) (35/53 lb)

10 burpees to target (12 in)

ABS:

Post-workout:

2 sets:

1:00 plank hold

50 Russian twists