Thanksgiving and Christmas have passed, New Year’s Eve is on its way! What choices are you making each day to get back on track after the holidays? Remember, fitness and progress is never lost after enjoying a couple days with your family. Where most people get in trouble is the after effects and a slippery slope in unhealthy habits. Getting in fewer workouts, slacking on protein, Christmas cookies for breakfast, leftovers for days, and drinking anything but water. We get it, we’ve all been there! Don’t overcomplicate things — exercise and nutrition is the answer, there are no shortcuts. You can do this, we’ll see you at CFD. 🙂
Our New Year’s Eve workout will be Tuesday at 8 a.m. — family and friends are free! Bring whoever you’d like, it’s always fun to work out with friends by your side. 🙂 The gym will be closed on Jan. 1. We’ll return to our regular schedule Jan. 2!
Thank you for your continued support in promoting our 3rd annual 6 Week Challenge! Let your friends know how CFD has positively impacted your life, and invite people to join us through this challenge. Is there anyone you know who might be waiting for an invitation to join us? CLICK HERE to register.
Beginning Jan. 6, we’ll be starting a new “Back to Basics” Strength cycle. This cycle will include multiple strength lifts to help us develop a well-rounded foundation. Our power lifts will concentrate on grunt work and stability training, aiming to improve activation, control and bar path. Athletes will be encouraged to slow down their lifts with tempo work, perform dead-stop/pause exercises, and incorporate more posterior-dominant movements. We want members to start with lighter weights and build up while maintaining quality and consistency across all sets. This cycle is also an excellent opportunity for newer athletes to begin and progress while building strength and confidence.
Let’s see what’s in store for this week’s workouts …
We’re heading into 2025 with a BANG! We’ll start the week with an 8-set row and barbell cycling that will challenge how we lift under duress. Tuesday is our New Year’s Eve workout at 8 a.m.! The gym will be closed on Wednesday (New Year’s Day). We’ll have a classic AMRAP triplet on Thursday, where we should aim to move non-stop for 18 minutes. On Friday, it’s going to be a solid 3-set, fast-paced gymnastic/barbell heart thumper as we try to stay aggressive, recover and survive. Saturday will be a 3-set workout we can partner up for and go 1:1 with one another.
Have a great week, CFD!
Here are the workouts of the week:
Monday – Rowing/squat snatches
Tuesday – 8 a.m. New Year’s Eve workout! (Bring your family and friends for free!)
Wednesday – Gym is closed, Happy New Year!
Thursday – Deadlifts/box jumps/GHD and upper body mini pump
Friday – Burpees/thrusters/pull-ups and 4-minute post-WOD hold!
Saturday – Partner workout! (Running and cleans)
Sunday – Open Gym
