WEDNESDAY 10/23/2024

YOGA TONIGHT AT 6:30 PM!

Goal setting isn't just for the new year. ;) Welcome to a new week with 7 whole days to put in the work to crush those goals you have! Not sure what your goals are? Come find any coach at the gym, and we'd be more than happy to help you figure it out. Having tangible goals helps you find that motivation to stick with it, even when it gets hard or inconvenient. Don't forget to keep getting your steps in every week day and entering it in the app. Those who complete the challenge will get entered to win an awesome prize. We are PSYCHED to see your face in the gym this week- let's get to work!

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's workout will be a mental and physical challenge as you take on high-volume double-unders sandwiched between high-volume burpees and slam balls. Can you keep moving?

Shoot to finish this workout in under 15 minutes with each set of burpees and jump rope in 5 minutes or less.

Unless you have a limitation that requires scaling, plan to move through full range of motion through every burpee rep today. Get your chest to the floor and hips open at the top of every rep.

Today also offers a great opportunity for those of you who are not proficient with double-unders to get a lot of practice. Before scaling to single-unders, dig deep to get as many reps as you can in 5 minutes.

Stick around after the workout for handstand skill work and cooldown!

Workout of the Day

METCON:

For time:

50 burpees

200 double-unders

50 ball slams (15/20 lb)

SKILL WORK:

Post-workout:

Accumulate:

50 alternating wall-facing handstand shoulder taps

Or Handstand walk (150 ft)