WEDNESDAY 11/13/2024

YOGA TONIGHT AT 6:30 PM!

As we kick off a new week of workouts at CrossFit ATP, it's the perfect time to focus on building strength and pushing through challenges, both physically and mentally. Consistency is key—staying committed to your training now will pay off, especially as we approach Thanksgiving and the busy holiday season. Let’s keep showing up, stay focused, and finish the week stronger than ever!

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!

January 10th - CFATP Movie Night 7 PM - Location TBD

Whiteboard of the Day‍

Athletes can build up or stay the same across sets within the percentages.

Athletes should always view the deadlift as a push with the legs from the floor rather than a pull with the back.

We are working on building our engine and mental capacity as athletes attack these sets with a moderate-high intensity.

Row: Pacing on the row should be moderately fast (75%+) with the intent to wind down the last 2-3 calories. Let's aim to keep the row under 65 seconds.

Wall Balls: Athletes should consistently choose a weight to complete 15 reps unbroken.

Shuttle Run: The pacing on these runs needs to be aggressive (80%+), and they should have the mindset to “just keep moving no matter the speed.” Same as the row, let’s try to finish under 65 seconds.

Burpees to Bar: Move and aim for one rep every 3-5 seconds. The standard is underneath a target 6 inches away from the fingertips when an athlete stands tall with arms extended overhead.

Workout of the Day

STRENGTH:

Deadlift

2x2 (90-95%)

-Complete a set every 3:00

METCON:

3 sets

2:00 AMRAP

20/16 Calorie Row

Max Wall Ball (20/14) in the time remaining

-rest 2:00 between sets

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--into--

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3 sets

2:00 AMRAP

10x50ft Shuttle Run

Max Burpee to Bar

-rest 2:00 between sets