MONDAY 12/02/2024

Yesterday kicked off our December Be Better Challenge- 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

We want athletes to come out of the gate swinging for today's workout. We are looking for moderate to high intensity across rounds and sets.

Aim for consistent round times, and don’t let off the gas until the end. Athletes should try to be aggressive on both stations while utilizing the rest to get their heart rate back down.

Air Bike: Pacing should be consistent with a moderate effort (75%). Don’t push too hard until the final set, and athletes should recover the first 2-3 calories, then start to settle into their moderate push-pace effort and attack the final round (8/7 Calories).

Clean and Jerks: The weight selected should be light on the first set (-40%) and steadily increase to a moderate-heavy (65%) on the final workout. For the first workout, athletes should aim for unbroken sets (2 sets max) while transitioning into fast singles for workouts 2 and 3.

Workout of the Day

STRENGTH:

Pre-workout:

4 sets:

4 Clean Grip Deadlifts + 2 Hang Power Cleans (Build in weight)

-Complete one set every 1:45-

METCON:

2 Rounds

15/12 Calorie Air Bike

12 Clean and Jerks (95/65)

-at 7:00-

2 Rounds

12/10 Calorie Air Bike

8 Clean and Jerks (135/95)

-@ 14:00-

2 Rounds

10/8 Calorie Air Bike

5 Clean and Jerks (185/125)

** There is a 5 minute time cap in each section.