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
Here is a long grinder for you to kick off your weekend. Chipper style workout where partners will bounce back and forth, strategically splitting the reps to keep the intensity.
It is suggested that you keep bike effort around 80% and only stay on the bike for amounts that will allow you to stop before reaching burnout or heavy leg fatigue and continue that pace for roughly a 1:1 ratio of work to rest.
Weight for the front squats should be moderately light, where athletes will have no problem completing all 10 reps unbroken back and forth without hesitation.
You should maintain a constant pace with the burpees that will allow you to keep moving for all the reps without resting.
Workout of the Day
METCON:
Teams of 2
150/120 Calorie Air Bike
100 Front Squats (135/95)
50 Synchro Bar Facing Burpees
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