WEDNESDAY 10/09/2024

YOGA TONIGHT AT 6:30 PM!

This is a new week and may be just maybe cooler temperatures are around the corner! We have another week of awesome workouts lined up for you, but it is up to you to make them incredible. The holidays are also coming up, so make getting in the gym a priority and a habit, so it is second nature when schedules get busier. We cannot wait to see you in the gym and help you crush your goals! Don't forget we are still doing our box step-up challenge this month, 20 box step-ups every weekday (if you miss a weekday you can make it up on the weekend) and be sure to log it in the app for credit!

EVENTS:

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

Committed Club Month 3- Make it to 16 classes this month to earn your spot in the club + a sticker!

November 9th 10 am- CHAD1000X in honor of Veterans Day

November 9th 5 pm - CrossFit ATP Friendsgiving (please sign up for the event in the app so we have an accurate headcount, family and friend encouraged to join us!

Whiteboard of the Day

Today you'll hit a workout that combines a single high-skill movement with two lower-skill movements.

Shoot to finish this one in 9-14 minutes with all movements in large or unbroken sets.

If you can perform all 5 rounds of 5 ring muscle-ups unbroken, consider scaling up to 7 muscle-ups.

We'll spend ample time in the warm-up practicing the muscle-up with additional time set aside for low-ring transition work. Use this time to work on wherever you might be held up in the progression.

Note that we recommend stepping down from the box during box jumps because of the risk of injury when rebounding, but ultimately, you can choose how you'd like to perform the reps today.

Have fun and push the pace in this workout, but note the extra challenge as those sit-ups create interference for the muscle-ups.

Workout of the Day

SKILL WORK:

Pre-workout:

On a 10:00 clock:

Low-ring muscle-up practice

METCON:

5 rounds for time:

5 ring muscle-ups

10 box jumps (20/24 in)

20 AbMat sit-ups