As we reflect on the success of the 2024 FNL, we have SO much to look forward to throughout the year. There was so much camaraderie and support during the Open! Great job everyone!! Can't wait to see everyone continue to push themselves, support each other, and achieve their goals.
Up Coming Gym Events
CrossFit ATP Ladies Night
Crowders Mountain Take Over
Memorial Day Murph
Whiteboard of the Day
We’ve got a fun heavy day today! If you performed the workout on September 7, 2023, check your heaviest load lifted to compare and shoot to go heavier!
Today, you’ll perform all 5 sets at 70-80% of your 1-rep-max front squat.
You may add load in small jumps, but no more than 5-10 pounds per set.
There will be time in the warm-up to build up; plan to perform a lot of build up sets in the warm-up to complete all working sets at heavier weights.
Make sure to rest 3 minutes between sets; if you don’t feel like you need that time to recover, go heavier.
Workout Of the Day
Metcon
EMOM 8:
10/8 cal bike
Max KB Goblet Squats
*rest 20 sec in between sets
Strength
5 sets for load:
5 front squats
Rest 3:00 between sets.
Stretching
3 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right
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