TUESDAY 12/03/2024

We just kicked off our December Be Better Challenge this week- we are RUNNING! 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. Incorporating physical activity into your holiday routine can help offset some of the extra indulgence of Christmas treats this time of year. Whether it's a morning walk, a family hike, or a dance-off to your favorite Christmas tunes, find a way to stay active that feels fun and festive. Our running challenge this month is a great way to get some activity in each day. We can't wait to see you all in the gym this week!

EVENTS:

Open Gym Times this Week | Thursday 6:30 pm, Saturday and Sunday 10 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

Whiteboard of the Day‍

Stimulus is moderate/high intensity. Athletes should choose a balance between moderate/moderate-high intensity and the volume of toes to bar that will have to be completed the more frequently that partners switch onto the rower.

Row: Pacing on the row should be moderately-fast (75%+). Athletes should look to row 60 seconds back and forth or have a set distance that allows for 1:1 work to rest.

Toes to bar: Unbroken would be great, but if needed, then 2 quick sets with little rest between is ideal.

Workout of the Day

SKILL WORK:

2:00 AMRAP for max reps of:

Bar Muscle Ups

Reps do not need to be unbroken! Just as many as you can in 2 minutes.

METCON:

Teams of 2

5000/4500m Row

*Partner moving onto rower must complete 10 toes to bar before rowing each time partners switch.

*The beginning partner must complete a set of 10 toes to bar at 0:00 to start the workout, before the row begins.