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April 14, 2024

MONDAY 04/15/2024

This week, we all have our own individual goals and challenges, but by trusting the process and showing up each day, we can truly unlock our full potential. Every movement we tackle, from the simplest to the most complex, requires dedication and perseverance. Remember that progress takes time, and it's important to stay patient and trust in the process. Let's push ourselves out of our comfort zones, challenge our limits, and embrace the growth that comes from consistency. Together, let's make this week the best one yet and show ourselves what we are truly capable of achieving!!

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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

We have a fun partner workout today that will require communication and quick transitions to get through the work as fast as possible.
This workout is all about those legs. Expect your legs to be juiced and feel like they are full of lead as you run.
Shoot for an overall time today that’s sub-20 minutes, keeping the runs to 2 minutes or less as you run together.
Find a sustainable pace on the first run together that allows for a fast transition into the single-leg squats. Then, break up the single-leg squats as needed to get through them fast!
Scale the single-leg squat to enable both athletes to complete their target reps and chosen movement variation in two minutes or less per round.
Hit this one hard and empty your tank as a pair today!

Workout Of the Day


5 rounds for time with a partner:
400-m run
40 alternating single-leg squats
– Run together and break up the squats as needed.


1 set:

1:00 foam roll quads

1:00 couch stretch/side

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