We hope everyone had a great Christmas with loved ones!
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
We want athletes to approach this with a moderate push-pace effort through this leg/grip, fast-paced burner. Let’s shoot for consistent rounds and sets while using the time between movements for a quick break.This workout will be sneaky on the grip, so ensure athletes monitor their forearm fatigue to avoid burning out.
Front Squats: The weight should be moderately light (-50%) and allow unbroken sets across rounds. Athletes will take the bar from the floor. The barbell should be cleaned to the front rack position. Most athletes will keep a loose fingertip grip on the barbell while in the rack position. If needed due to mobility, athletes can let 1-2 fingers slip out of the front rack to aid in comfort but should take this as a sign that they should consistently be working on front rack mobility outside of metcons. Elbows should stay high throughout the lift, and athletes can think about “chasing the elbows” out of the squat to keep them elevated. Taking a deep breath in at the top and breathing out from the squat will assist with stability and core engagement. If athletes cannot do a front squat, allow them to modify to a back squat or goblet squat.
Toes to bar: The goal should be to get at least 7+ reps every set. Break into two quick sets or complete unbroken if you can. For athletes who have difficulty stringing reps together, the timing from knees to elbows will allow athletes to feel the timing needed for toes to bar. Modify this movement to knees to elbow, kipping knee raise, strict knee raise, lying toes to rig, or v-ups.
METCON:
Freedom (RX'd)
7 Rounds
7 Front Squats (135/95)
14 Toes to Bar
Independence
7 Rounds
7 Front Squats (115/80)
11 Toes to Bar
Liberty
7 Rounds
7 Dumbbell Front Squats (light)
7 Hanging Knee Raises
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