FRIDAY 12/06/2024

We just kicked off our December Be Better Challenge this week- we are RUNNING! You add one minute of running each day in December (ex: day 1- 1 minute, day 2- 2 minutes, etc.) leading up to Christmas Day with 25 minutes of running. This will be a great challenge to keep you WARM this holiday season and build up some cardio capacity. Incorporating physical activity into your holiday routine can help offset some of the extra indulgence of Christmas treats this time of year. Whether it's a morning walk, a family hike, or a dance-off to your favorite Christmas tunes, find a way to stay active that feels fun and festive. Our running challenge this month is a great way to get some activity in each day. We can't wait to see you all in the gym this week!

EVENTS:

Open Gym Times this Week | Thursday 6:30 pm, Saturday and Sunday 10 am - 12 pm

Committed Club Month 5- Make it to 16 classes this month to earn your spot in the club + a sticker!

December 14th: GenOne Volunteer Day with Ian Joyce - In this season of giving, 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 are on the whiteboard, so put your name down for a fun time of serving the community together!

January 10th - CFATP Movie Night 7 PM @ Coach Jerry and Amanda's home

Whiteboard of the Day‍

Short and fast aggressive sets here that will challenge your skill, core, and breathing. Use the first time to test out the combo and then see if athletes can maintain or possibly increase their efforts as the workout continues.

GHD situps: Pacing should be smooth and steady while trying to stay non-stop. Ensure athletes know how to adjust the GHD quickly if heights differ.

Bar Muscle Ups: Athletes should choose BMU if they are proficient in the movement. Unbroken or two sets max (if needed to avoid failure).

Squat Snatch: Weight should be around 60%, where athletes won't hesitate to lift. The weight should allow for athletes to possibly hit Touch and Go! Reps, but for consistency, we recommend fast singles for athletes.

Workout of the Day

METCON:

4 sets

10 GHD Sit Ups (Or V-Ups)

6 Bar Muscle Ups (Or 12 Chest to Bar)

6 Squat Snatch (135/95)

10 GHD Sit Ups (Or V-Ups)

-rest 1:1 between sets-