We are onto week 3 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. Even if you haven't done every single day so far, start today and get running through this month. You CAN do it, doesn't have to be fast just keep on moving. We have some fun workouts planned for you coming up, culminating with the 12 Days of Christmas on Saturday. You won't want to miss it, so let's get holly, jolly, and swole this 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!
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
Fun, festive and super repetitive! Make sure athletes fully understand the flow of the workout and how each round goes into the next.The stimulus is for athletes to move at a moderate intensity while being able to consistently chip away at the reps without strength or skill being the limiting factor.We recommend adjusting the workout as needed to fit your athletes skill levels to keep this workout fun for all.
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1 Rope Climb, then 2 Squat Cleans -1 Rope Climb, then 3 Muscle Ups -2 Squat Cleans -1 Rope Climb, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1. All movements should be at a weight and skill level that athletes are comfortable maintaining in either unbroken or 2-sets. This workout takes a long time to not only explain, but also to set up, so be conscious of time and making sure athletes warm up as they setup equipment and weights.
METCON:
12 Days of Christmas
Freedom (RX'd)
1 Rope Climbs (Or 3 Strict Pull Ups)
2 Squat Clean (155/105)
3 Muscle Ups (Bar or RIng)
4 Burpees
5 Deadlifts (155/105)
6 Pull Ups
7 V-Ups
8 Wall Balls (30/20)
9 Box Jumps (24/20)
10 Back Rack Lunges (155/105)
11 Handstand Push Ups
12 Thrusters (155/105)
Independence
1 Rope Climb (Or 3 Strict Pull Ups)
2 Squat Clean (115/85)
3 Chest to Bar Pull Ups
4 Burpees5 Deadlifts (115/85)
6 Pull Ups
7 V-Ups
8 Wall Balls (20/14)
9 Box Jumps (24/20)
10 Back Rack Lunges (115/85)
11 Handstand Push Ups
12 Thrusters (115/85)
Liberty
1 Zombie Rope Climb (or 3 ring rows)
2 DB Cleans (light)
3 Goblet Squat (one light DB)
4 Up Downs
5 DB Deadlifts
6 Ring Rows
7 Sit-ups
8 Wall Ball Thrusters (light)
9 Box Step ups (20/16)
10 Lunges
11 Push Ups (or elevated push ups)
12 DB Thrusters (light)
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