We are onto week 2 of RUNNING in December! 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. As the busyness of the season encroaches, continue to make physical activity and moving your body a priority. This will make you feel better even as the sweets and treats abound! We can't wait to see you in the gym this coming week.
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!
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
January 15th - Mobility Workout with MadetoMove - 6:30 PM - 7:30 PM
Whiteboard of the Day
For today's workout, the focus is on maintaining a steady and moderate intensity that can be sustained throughout the entire workout. For all gymnastics movements, aim to complete them in 1-2 sets with as little rest as possible in between. When performing the lateral step ups, athletes should be parallel with the box and not facing it. For the lateral step ups, step up sideways while reaching full extension at the top, and then step down with the same foot you stepped up with. Repeat this process with the opposite foot. When performing ring rows, set the rings up so that the top of the rings are at hip height, with your feet placed directly underneath them. If you need to, you can walk out for scaling. For the alternating v-ups, switch legs every time you perform it, for a total of 20 reps (10 each). Lastly, when using the air bike, maintain a moderate pace (70-75%) with the goal of finishing in under 60 seconds. Be careful not to exhaust your legs before going back to the box.
METCON:
Freedom (RX'd)
Teams of 2: (1:1)
AMRAP 25:00
20 Lateral Box Step Ups (20)
15 Ring Rows
20 Alternating V-Ups
15/12 Calorie Air Bike
*partner 1 completes an entire round before partner 2 begins.
Independence
Teams of 2: (1:1)
AMRAP 25:00
15 Lateral Box Step Ups (20)
15 Ring Rows
15 Alternating V-Ups
12/10 Calorie Air Bike
*partner 1 completes an entire round before partner 2 begins.
Liberty
Teams of 2: (1:1)
AMRAP 25:00
10 Box Step Ups (20)
10 Ring Rows
10 Alternating V-Ups
10/8 Calorie Air Bike
*partner 1 completes an entire round before partner 2 begins.
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