We appreciate everyone who came out for the 12 days of Christmas on Saturday - everyone absolutely crushed it! As we approach this Christmas week, remember that consistency in your CrossFit training is key. While it's tempting to take a break, keep your body moving with lighter, fun workouts or active recovery sessions to prevent losing momentum. Use this time to focus on mobility, refine technique, or work on smaller goals like double-unders or unbroken pull-ups. Embrace the holiday spirit, but stay mindful of your long-term goals—getting back into the gym after the festivities will feel that much easier! We will have an at-home workout posted for Christmas Day, if you do it and log it in your app it will count towards your committed club count too. Merry Christmas to all and we look forward to seeing those in town at the gym this week.
Reminder of the Christmas week schedule: Normal hours M (12/23), F (12/27), and Sa (12/28), AM classes only Christmas Eve, closed Christmas day, and PM classes only on 12/26.
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
Rise and Grind! Get the class in early because they are going to need some time here.The stimulus for this lengthy metcon 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. Communicate, don’t be afraid to go to plan B, and please, please, please, somebody better be counting.
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 distance that allows for 1:1 work to rest. Athletes should adjust the damper to between a 6-8 setting. Feet cradles should be adjusted so that athletes can return in with the rower handle on each pull with a minimal lift of the heels and no feelings of being “cramped” in the return position. Many athletes often have their foot cradle set too small. Ensure that athletes drive with the feet/heels at the beginning of each pull and completely finish the pull before returning in with the handle. Breathing out with each rep will assist with pacing throughout the workout.
Wall balls: Athletes should consistently choose a weight to complete 15-25 reps unbroken. Athletes must pass through a full squat and then throw the ball to a 10ft target for men and a 9ft target for women. Athletes should focus on breathing with each rep (breathing out as they come out of the squat and in while they are at full extension), and cycling the arms so that premature arm fatigue is avoided. For athletes who have difficulty finding depth, place a wall ball on a hi-temp plate as a target to squat too. Modify this movement by lowering the weight of the ball or allowing wall ball thrusters to be performed.
Double Dumbbell Box Step-ups: Athletes should try and complete sets of 5-10 reps back and forth (not singles). Two dumbbells are used. Dumbbells can be held in any fashion as long as they are not propped on the leg during the step-up or step-down. One hand must always remain in contact with each dumbbell when reps are attempted. Step-ups can be done on the same leg or alternated with each rep at athlete’s discretion. Athletes must show full extension at the top of the rep, both feet must make contact with the top of the box on each rep, and both feet must make contact with the floor in between reps. Male and female athletes will use a 20 inch box for this movement. Breathing out while bracing the core during the step-up will keep athletes in strong, safe positions for this movement. Modify this movement by decreasing the dumbbell weight or step height.
METCON:
Freedom (RX'd)
Teams of 2
2000/1750m Row
200 Wall Balls (20/14)
2000/1750m Row
100 Dumbbell Box Step Ups (24/20)(2x50/35)
2000/1750m Row
Independence
Teams of 2
1750/1500m Row
150 Wall Balls (20/14)
1750/1500m Row
100 Dumbbell Box Step Ups (20/16)(2x35/25)
1750/1500m Row
Liberty
Teams of 2
1000/850m Row
100 Wall Ball Thrusters (light)
1000/850m Row
100 Box Step Ups (24/20)
1000/850m Row
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