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March 31, 2024

Monday 04/01/2024

Welcome to a new week!

This week, let's remember the CrossFit pyramid and its emphasis on nutrition as the foundation of our fitness journey. Just like building a strong base ensures the stability and success of a structure, fueling our bodies with the right nutrients is essential for peak performance in our workouts. Let's commit to making healthy food choices that will not only improve our physical performance but also support our overall well-being. As we push ourselves in the gym, let's keep our eyes on the ultimate goal of becoming stronger, fitter, and more confident athletes. Trust in the process, stay focused, and let's CRUSH this week together!

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Up Coming Gym Events

Open Gym Times this Week - Saturday 8am-noon | Sunday 1-3pm
CrossFit ATP Guys Night - 4/20
Crowders Mountain Take Over - 4/28
Memorial Day Murph 5/27

Whiteboard of the Day

Today we have the classic CrossFit benchmark, Barbara. If you’ve done this one before, look back to your most recent score and set a goal to beat it by moving faster and/or performing more challenging movement variations.
Plan to sprint through each round in no more than 4 minutes each time. If needed, scale to hit this stimulus.
Consider the intermediate option of the workout if you can perform the Rx’d movements but are concerned with the overall volume.

Workout Of the Day


5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 between rounds.


1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats

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