SATURDAY 12/07/2024

We just kicked off our December Be Better Challenge this week- 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

Stimulus for today's workout is moderate-high intensity for repeatable performances. Athletes need to be careful about how they manage their heart rate through the double unders and consistency on the burpee deadlifts.

Double Unders: Unbroken! Take a deep breath before starting. Hands should stay by the sides/slightly in front of the body, and shoulders should stay relaxed to avoid tripping on the rope.

Burpee Dumbbell Deadlift: Pacing needs to be consistent and near non-stop. Like a devils press, trying to speed this movement up to a “fast pace” will only result in less efficiency and be more demanding on the lower back.

Workout of the Day

METCON:

Teams of 2

4 sets (each/1:1)

50 Double Unders

9 Burpee Dumbbell Deadlift (50s/35s)

35 Double Unders

7 Burpee Dumbbell Deadlift (50s/35s)

20 Double Unders

5 Burpee Dumbbell Deadlift (50s/35s)