The holiday season has arrived! Last week was a great week of time spent in the gym, but we know that moving forward the holidays take up a lot of time outside of the gym. This can add a lot of stress to your life, plus late nights, lots of bad food, and little sleep. We want to see you in the gym to help with that stress and get your workout in!
That’s why we’re running our December attendance challenge! What’s your motivation besides fitness and stress relief?
The more you come to class (and sign in on Wodify!) the more chances to win a $200 gift card to Uncle Lem’s Outfitters. Here’s how it goes:
Between 12/5 – 12/31:
– 16 visits gets you 1 drawing entry
– 18 visits gets you 2 drawing entry
– 20 visits gets you 3 drawing entries
– 23 visits gets you 6 drawing entries
– bring a friend to try their first class = 2 drawing entries
– send us your NYD Race registration = 2 drawing entries
It’s as simple as that! It doesn’t cost you anything and you get a chance to win a sweet prize. Now what do you have to look forward to in the first week of December?
Monday – Heavy weight, heavy gymnastics
Deficit handstand push-ups, heavy hang squat cleans, and muscleups. Lots of scaling options here. Heavy loads, short distance, fast.
Tuesday – Snatch work
Power snatch work today mostly with some overhead squats. Look for something challenge, but move that bar fast. Conditioning will be 12 minutes of as many Chest to Bar pull-ups, power snatches, and wall balls you can fit in. Try to shoot for 4 rounds or more!
Wednesday – Long Conditioning
Last Friday was a very long, steady state workout. Today will be slightly shorter, but we’re still estimating around 30 minutes. Running, Toes to bar, Double unders, and Death March. Try not to scale so far as to cut the workout short. Long aerobic conditioning is and important component to fitness!
Thursday – Front Squats!
We’re doing waves again of 3-2-1-3-2-1-3-2-1 and trying to go heavy. There is accessory work for both strong and lean; either Bulgarian split squats or assault bike for max calories. Pick your poison!
Friday – Partner Rowling…
For the warmup you and a partner will rowl to 1000 meters in 100 meter intervals, but just like with regular rowling there are burpee penalties for going over or under exactly 100 meters! The workout will be fast pasted with moderately heavy power cleans and burpee pullups. Stick around for a bit of accessory work at the end of class.
Saturday – Partner Day!
Grab a partner to alternate rounds of overhead squats, box jump overs, and shuttle runs. And then after that, go right into push jerks and rowing/skiing! Your goal is to move fast and get to work:rest 1:1. No interval should take longer than 2.5 minutes!
Don’t forget that this coming weekend is the CFK Holiday Chili Cookoff at our North location for 6-9 p.m.! We’re looking forward to seeing everyone there!
Have a great week and we’ll see you on the floor!
P.S. A special holiday edition of Friday Night Lights is coming on December 23rd…with prizes involved, a favorite workout for all, and to all a good night…