WEDNESDAY 10/30/2024

YOGA TONIGHT AT 6:30 PM!

We are coming up on the last few days of October- still time to seal the deal with your Committed Club Spot! Keep stepping all the way through Thursday with our box step-up challenge. Consistency is the cornerstone of progress, especially in CrossFit, where every rep and every workout counts. Remember, practice makes permanent; it’s not just about putting in the hours, but about doing so with intention and purpose. This week, focus on building solid foundations that will support your growth, both physically and mentally. By committing to consistent, purposeful practice, you’re setting yourself up for long-term success and transformation.

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

In line with November's weightlifting focus, today we have a light barbell cycling workout!

Unlike Heavy Grace earlier in the week, today's focus is to use a light load and blitz through the entire workout.

Choose a load that will allow you to complete unbroken reps; that said, you might need to take one quick break towards the end to manage grip, leg, and shoulder fatigue.

If you expect to need more than one break at any given point or that you might slow down excessively as you fatigue, choose a lighter load. Pick a weight that you feel confident will allow you to move at an aggressive pace.

Receive the bar with locked-out arms when snatching, and keep those arms straight and your heels down through the overhead squats. Reduce the load if needed to do so.

After the workout, we'll work on Turkish get-ups. Fatigue from the workout will likely limit your capacity relative to lifting while fresh, so use this as an opportunity to practice maintaining sound positions despite localized muscular fatigue.

Workout of the Day

METCON:

21-15-9 reps for time:

Hang power snatches (65/95 lb)

Overhead squats

SKILL WORK:

Post-workout:

4 sets:

6 alternating Turkish get-ups

- Rest 1:00 between sets.

- Use a single kettlebell or dumbbell.