Welcome to Thanksgiving week! We can't wait to see your faces in the gym and are so grateful for each and every one of you. We hope this is time you can be surrounded by loved ones and enjoy some delicious food. Stay active this week and continue to fuel your body for its every day needs.
In this season of giving, on December 14th, 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 in the lobby this week, so put your name down for a fun time of serving the community together!
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.
December 14th: GenOne Volunteer Day with Ian Joyce
January 10th - CFATP Movie Night 7 PM - Location TBD
Whiteboard of the Day
The stimulus for this lengthy chipper is moderate to moderate-high effort with planned sets to keep work/rest 1:1. We want both athletes to stay aggressive when it’s their time to shine.
Row: Pacing on the row should be moderately fast (75%+). Athletes should look to row 30-45 seconds back and forth or have a set of calories that allows for 1:1 work to rest.
Kipping Handstand Push-ups: Athletes should attempt these if they can perform 5+ kipping HSPU unbroken every time.
Deadlifts: The weight selected should allow athletes to perform five reps back and forth between partners consistently. Weight should be around 60% of the athlete’s 1rm deadlift.
Workout of the Day
METCON:
Teams of 2
50/40 Calorie Row
50 Handstand Push Ups (OR 30 Strict Handstand Push Ups)
50/40 Calorie Row
50 Deadlifts (225/155)
50/40 Calorie Row
50 Handstand Push Ups (OR 30 Strict Handstand Push Ups)
50/40 Calorie Row
.jpg)
.png)
.jpg)
.png)
.png)
