This week, we want you to think about your goals. Are you enjoying the process as you push towards meeting that goal? Growth happens when you embrace the struggle, knowing that each day you show up and put in the work is a step forward in your journey, even if just a small step. If you focus only on the end goal, you will miss out on all the small wins along the way! So this week, take a step back and enjoy the grind as you learn from each challenge and celebrate your progress so far.
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: No afternoon classes on Wed 11/27, CLOSED Thursday 11/28, 10 AM class on Friday 11/29. Normal classes/open gym on S/Su.
January 10th - CFATP Movie Night 7 PM - Location TBD
Whiteboard of the Day
The pacing on these shuttle runs needs to be aggressive (80%+), and you should have the mindset to “just keep moving no matter the speed”.
You should choose a variation of pull ups that will allow you to complete sets of 5-10 reps at least at a time.
You want to try and knock the v-ups out in 1-2 sets.
You can modify this movement by choosing a different target on your lower body other than the toes (ankles, shins, knees) without worrying about the “above head level” for contact and these modified positions.
Be mindful of pacing early on. Your goal is to try and repeat or get slightly faster on the second set.
Workout of the Day
STRENGTH:
Pre-Workout:
6 sets x 2 Front Squats (80%)
-Every 1:30-
METCON:
2 sets
5:00 AMRAP
3x50ft Shuttle Runs
10 Pull-ups
3x50ft Shuttle Runs
15 V-ups
-Rest 3:00 between sets-
(Each shuttle run rep is 25 feet down + 25 feet back)
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