Welcome to Thanksgiving week! We can't wait to see your faces in the gym and are so grateful for each and every one of you. We hope this is time you can be surrounded by loved ones and enjoy some delicious food. Stay active this week and continue to fuel your body for its every day needs.
In this season of giving, on December 14th, 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 in the lobby this week, so put your name down for a fun time of serving the community together!
EVENTS:
Open Gym Times this Week | Thursday 6:30 pm, Saturday and Sunday 10 am - 12 pm
Committed Club Month 4- Make it to 16 classes this month to earn your spot in the club + a sticker!
THANKSGIVING WEEK SCHEDULE: No afternoon classes on Wed 11/27, CLOSED Thursday 11/28, 10 AM class on Friday 11/29. Normal classes/open gym on S/Su.
December 14th: GenOne Volunteer Day with Ian Joyce
January 10th - CFATP Movie Night 7 PM - Location TBD
Whiteboard of the Day
The stimulus should be moderate, consistent intensity across all sets. Everything is short so there is no reason to ever stop moving for the entirety of each set.
Box Jumps: Pacing should be smooth and steady while being cautious of the higher box.
Bike Erg: Let’s aim for a moderate-aggressive pace. Get right on the bike, ramp it up and settle in, it’s going to be quick.
Power Snatch: The weight selected should be moderately (65% of 1RM snatch), and you are fully confident every time you approach the bar.
Workout of the Day
STRENGTH:
3x3
Build up to a heavy 3 rep Push Jerk
*every 2 minutes
METCON:
3 sets:
4:00 AMRAP
3 Box Jumps (30/24)
6/5 Calorie Air Bike
1 Power Snatch (135/95)
-rest 2:00 between sets-
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