WEDNESDAY 10/02/2024

YOGA at 6:30 PM tonight- BE THERE!

We have begun our October Be Better Challenge! This month we are going to do a box step-up challenge to prep us for CHAD1000X Hero WOD on Nov 9th. The challenge is 20 box-step ups every WEEKDAY. Be sure to log it in the app so you get credit for your hard work. Those who complete the challenge will be entered into a lottery to win a prize!

It’s a brand new week, and we’re pumped to get rocking and rolling! Whether you’re chasing those PRs or just looking to crush your workouts, we’ve got some exciting challenges lined up for you. Remember, we’re all in this together, so let’s motivate each other and make this week amazing! Can’t wait to see all your smiling faces in the gym!

EVENTS:

Open Gym Times this Week | Thursday 6:30 pm, Saturday and Sunday 10 am - 12 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" - PLEASE SIGN UP IN THE APP UNDER THE EVENTS TAB SO WE HAVE A HEADCOUNT!

November 9th 5 pm - CrossFit ATP Friendsgiving

Whiteboard of the Day

Today we have a fun combination of weightlifting and max-rep gymnastics under fatigue.

You'll have one minute to move through 5 back squats at about 60-70% of your 1-rep-max followed by a max-set of hand release push-ups. Rest one minute between rounds.

Choose a back squat load that allows for 30 seconds or more for hand release push-ups every round. This should be a challenging load, but you should be able to maintain sound mechanics through all 10 rounds. Also, note to choose your load with heavy deadlifts in mind for tomorrow's workout.

We will spend time improving everyone's squat with some wall-facing squat work before the workout.

Approach the hand release push-ups based on what you would like to develop. Advanced athletes will likely accumulate volume, intermediate athletes might work on building skill, and beginner athletes will scale the movement variation as needed to hit the stimulus.

If you have hand release push-ups, but not high capacity at higher volume, try to perform the Rx'd variation and prioritize working on this skill over going for high reps today.

Workout of the Day

METCON:

10 x 1:00 rounds:

5 back squats

Max-reps hand release push-ups

- Rest 1:00 between rounds.

- Score is total hand release push-ups

STRENGTH:

Pre-workout:

EMOM 5:

5 tempo wall-facing squats