Welcome to Thanksgiving week! We can't wait to see your faces in the gym and are so grateful for each and every one of you. We hope this is time you can be surrounded by loved ones and enjoy some delicious food. Stay active this week and continue to fuel your body for its every day needs.
In this season of giving, on December 14th, we have an opportunity provided by one of our members, Ian Joyce, to partner with GenOne, an amazing nonprofit that partners with talented, first generation students from underserved communities, helping them successfully navigate into and through college. We need your muscles to help assist with breaking down old desks, building new ones, and some potential landscaping. Sign up sheets will be in the lobby this week, so put your name down for a fun time of serving the community together!
EVENTS:
Open Gym Times this Week | Thursday 6:30 pm, Saturday and Sunday 10 am - 12 pm
Committed Club Month 4- Make it to 16 classes this month to earn your spot in the club + a sticker!
THANKSGIVING WEEK SCHEDULE: 10 AM class on Friday 11/29. Normal classes/open gym on S/Su.
December 14th: GenOne Volunteer Day with Ian Joyce
January 10th - CFATP Movie Night 7 PM - Location TBD
Whiteboard of the Day
Sandbag Front Carry: Weight is lighter than normal (advanced athletes should try 150/100), so athletes shouldn’t have a problem moving the load. The bag will be carried in the front hold position.
Air Bike: It is suggested that athletes keep bike effort around 80% and only stay on the bike for amounts that will allow them to stop before reaching burnout or heavy leg fatigue and continue that pace for roughly a 1:1 ratio of work to rest.
Walking Lunge: The goal for athletes here is to maintain a consistent pace that allows for non-stop walking.
Workout of the Day
METCON:
Teams of 2
AMRAP 30 Minutes
300ft Sandbag Carry (100/70) (Or Dumbbell Front Rack Carry 50s/35s)
50/40 Calorie Air Bike
300ft Synchro Lunge Walk
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