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Dec 16th
CrossFit ATP's Snowman Shuffle 5k
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Ashley Jumps in freezing pool
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CrossFit ATP's 7th Birthday!
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Jan 20th
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March 1st
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Whiteboard Of the Day
Today we have a rowing interval workout. Each interval should be an all-out effort. Remember to breathe and sit up tall on the rower.
During the warm-up, start to develop a calorie goal for each interval to help you push through. Consider, 6/10 calories as a goal in your first round.
Your stroke rate in this workout will help you accumulate the most calories in each interval. Manage a rate that is higher than what you would normally perform in a workout. This will elevate your heart rate but remember you do get a quick break before starting up again.
Use the time after the workout to stretch and recover.
Strength Of the Day
6-5-4-3-2:
Front squats
– Take the bar from the floor
Workout Of the Day
AMRAP 8:
4 front squats (125/185 lb)
3/4 strict pull-ups
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