WEDNESDAY 11/06/2024

YOGA TONIGHT AT 6:30 PM!

Welcome to a new week - CHAD1000X and Friendsgiving are THIS weekend! We cannot wait to see everyone at these events and come together in the morning for a good cause and in the evening for some quality community time. Let’s embrace the energy of the upcoming holidays and stay committed to our fitness goals together! Remember, consistency is key, and every workout brings us closer to our aspirations, no matter how busy life gets. So let's uplift each other, tackle challenges head-on, and celebrate every victory—big or small—as we build strength and community this season!

EVENTS:

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

Committed Club Month 4- 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 today's workout there is nowhere to hide and no reason to stop moving.

Push to complete each run in 2:30 or less. Expect the lunges to make your legs feel a bit wobbly, making getting your legs moving in the second and third rounds a challenge.

Choose a dumbbell load that makes the lunges challenging while still allowing you to hang on for unbroken reps every round.

After the workout, we will practice some midline work on the GHD. This work is not meant to hinder you from hitting the workout with your best effort. It is simply meant to be a time to practice and accumulate volume on a piece of equipment that we don't often see.

Following the workout, be sure to stick around for stretching before leaving the gym.

Workout of the Day

METCON:

3 rounds for time:

400-m run

20 DB farmers carry walking lunges (35/50 lb)

- Use two dumbbells.

SKILL WORK:

Post-workout:

3 sets:

10-20 GHD sit-ups

- every 3 minutes