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April 7, 2024

MONDAY 04/08/2024

Welcome to a new week!

This week, let's focus on the power of consistency and trusting the process. Every time we step into the gym, we have the opportunity to push ourselves, grow stronger, and conquer new challenges. So let's commit to showing up, giving it our all, and trusting that with time and dedication, we will see progress and results. Remember, it's not about being perfect, it's about putting in the effort and believing in ourselves. Let's crush this week!

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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’s workout is a sprint with a light dumbbell that allows you to go unbroken for most if not all of your sets.
Move at a bike pace that allows you to get right to work on the dumbbell. If you push too hard on the bike and can’t immediately pick up the dumbbell, slow down a bit in the next round.
Take advantage of the smaller sets. Consider starting with muscle snatching on the larger sets, and then moving to power snatching as you start to note shoulder fatigue.
Following the workout, we will spend some time practicing the Turkish get-up + windmill with a single dumbbell.
Stick around after the skill work to stretch and mobilize.

Workout Of the Day


For time:
Echo bike calories
DB hang snatches, left-arm (25/35 lb)
DB hang snatches, right-arm

Skill Work


10 reps of each movement per arm:
DB Turkish get-up + windmill

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