Last few days of our running challenge coming up this week- even if you have missed some days get running this week!
We appreciate everyone who came out for the 12 days of Christmas on Saturday - everyone absolutely crushed it! As we approach this Christmas week, remember that consistency in your CrossFit training is key. While it's tempting to take a break, keep your body moving with lighter, fun workouts or active recovery sessions to prevent losing momentum. Use this time to focus on mobility, refine technique, or work on smaller goals like double-unders or unbroken pull-ups. Embrace the holiday spirit, but stay mindful of your long-term goals—getting back into the gym after the festivities will feel that much easier! We will have an at-home workout posted for Christmas Day, if you do it and log it in your app it will count towards your committed club count too. Merry Christmas to all and we look forward to seeing those in town at the gym this week.
Reminder of the Christmas week schedule: Normal hours M (12/23), F (12/27), and Sa (12/28), AM classes only Christmas Eve, closed Christmas day, and PM classes only on 12/26.
EVENTS:
Open Gym Times this Week | Thursday 6:30 pm, Saturday and Sunday 11 am - 12 pm
Committed Club Month 5- Make it to 16 classes this month to earn your spot in the club + a sticker!
January 10th - CFATP Movie Night 7 PM @ Coach Jerry and Amanda's home
January 15th - Mobility Workout with MadetoMove - 6:30 PM - 7:30 PM
January 19th: 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 will be on the whiteboard, so put your name down for a fun time of serving the community together!
Whiteboard of the Day
Double Unders: Athletes should consider the total volume of double unders in this workout (500 reps) when approaching each round of double unders. Cue athletes to keep their hands by their sides and slightly in front of their bodies to keep the rope positioned correctly. For athletes who can do double unders somewhat regularly but are still developing the skill, allow them to start with double unders each round and finish the remaining reps in singles after hitting 5+ no reps in a round. Movement can be modified to the same number of single unders. The cut-off for athletes should be 90 seconds to keep them on pace to finish within the target time.
Push Ups: Athletes should approach pushups in fast, quick sets. Resting on the knees and taking tension off of the arms and upper body will help prevent fatigue from setting in due to unnecessary time under tension. Movement can be modified to pushups on the side of a box or a racked bar or floor plate press (55/45). Be sure to make athletes aware that upper body fatigue in later rounds will affect the ability to do double unders. So, the 1:00 minute time after each round should be used to actively stretch to avoid becoming tight in the chest/shoulders.
STRENGTH:
Shock Method (Squat)
3 sets:
6 Back Squats (Heavy)
12 Double Dumbbell Front Rack Lunges (Total/in place) (Moderate)
25 Jumping Air Squats (Fast)
-Rest 2:00 to 2:30 between sets
-Score = weight of the Back Squats. You can increase weight or stay the same across all sets.
METCON:
Tis the Season:
Freedom (RX'd)
3 sets
100 Double Unders
25 Push Ups'
- Rest 1:00 between sets -
Independence
3 sets75 Double Unders
20 Push Ups
-Rest 1:00 between sets-
Liberty
3 sets
75 Single Unders
15 Bar Push Ups
-Rest 1:00 between sets-
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