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April 9, 2024

WEDNESDAY 04/10/2024

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

Prepare yourself to get to the machine and grind today. Plan on moving quickly through the first two exercises and having at least a minute on your choice of machine. Your workout overhead squat weight should be light and allow you to perform unbroken reps each round. Before starting the workout, we will spend about 10 minutes building up to a heavy overhead squat single from the floor before decreasing the weight for the workout. The lateral hops over the barbell should be quick. If they take you more than 1 minute to complete, reduce the reps. Following the workout, stick around to stretch and mobilize.

Workout Of the Day

Skill Work

On a 10:00 clock:Practice 5-7 sets of a power snatch + overhead squat single from the floor.


5 x 2:30 rounds:
10 overhead squats (65/95 lb)
30 lateral hops over bar
Max-calories any machine in the remaining time.

– Rest 2:30 between rounds.

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