WEDNESDAY 12/04/2024

YOGA TONIGHT AT 6:30 PM!

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 intensity across all rounds. Athletes should choose a wall ball weight that allows them to complete the largest set of wall balls unbroken.

Wall balls: Athletes should choose a weight that gives them a realistic shot of completing all sets of unbroken. Shoulders will be much more tired at this point, so emphasis on choosing a comfortable weight.

Burpee Box Jump Over: Try to be a little more aggressive here than average. The first set should still be your slowest, and try to keep moving.

Workout of the Day

STRENGTH:

5x3

5 sets

3 Thrusters (build-in weight)

-complete one set every 1:30-

* Bar can be taken from the rack.

METCON:

4 sets (every 4:00)

12-10-8 Wall Balls (20/14)

6-5-4 Burpee Box Jump Overs (24/20)