WEDNESDAY 11/27/2024

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

We want to attack while trying to sustain a near non-stop effort for the entirety of the set. Not a sprint, but something thats aggressive and repeatable where sets can be consistent or increased across.

Row: Pacing should be moderate-fast (80%+). We want to see you get on and get to work without any hesitation.

Thrusters: The weight selected should be extremely light (empty bar) and always doable to allow for unbroken reps on every set of 15.

Burpees over rower: Pacing needs to be aggressive, move with a purpose, and sprint the final set. You will perform burpees either facing or laterally to the rower.

Workout of the Day

‍METCON:

“Gobble ‘til you wobble”

5 sets: (Every 5:00)

12/10 Calorie Row

15 Thrusters (45/35)

12/10 Calorie Row

10 Burpee over Rower