Workouts for 12/9 – 12/15

A collection of photos from Friday night at our CFCA Holiday Party! Thank you all who came out to join us to celebrate this amazing community of incredible people!

HOLIDAY PARTY RECAP:

2019 CONANT SPIRIT AWARD WINNER – Mike Lupo

If you don’t know Mike, well then you haven’t been blessed with his, always try, never quit attitude that is immediately infectious! He’s the first one to lend a hand, join in a run or event, etc. He’s committed to himself and others in the gym and is an exemplary example of what the Spirit Award embodies. Congrats Mike! WELL deserved indeed!

 

GUMBY AWARDS (aka Superlatives):

RISING STAR – Cam Widfeldt

Cam is a 14 year old beast of an athlete and continues to show up at 5:30am and is making gains by the day!

OTG WARRIOR– Will Black

Will is taking on his CFCA training at the gym to the outside world with marathons, road races, trail running you name it. Maybe it’s for the beer, maybe it’s for the glory – who cares, it’s rad.

OVERACHIEVER – Mike Lupo

Whelp, he’s attended 248 classes in 2019 (and the year isn’t even over yet!) He’s been known do a double here and there (5:30 am and then 6:30am)!

ALWAYS LATE – Brian Barry

While he’s consistently showing up to the gym, he’s consistently a few minutes late! Hey, showing up is half the battle right? Just glad your here Brian, so keep up that consistency!

YOUNG AT HEART – Bruce Figurido and Dianne Parisi

These two YAH recipients seem to never age and continue to keep up with and/or crush the young bucks!

HONORARY COACH – Mark Horgan

He’s been known to jump into the roll in a moments notice and is truly a natural leader……..so when are you going to ACTUALLY become a coach Marky??? We’re all waiting….

WAIT, I HAVE TO PEE! – Billy Baker

This recipient really didn’t need much interruption. The clock works on “Billy Time” often as he’ll wait for that perfect moment, when the clock is about to start, to announce his need to use the lavatory!

WHAT’S GOING ON?? – Kathy O’Shea

When you get the workout details a little twisted, but you still work your tail off no matter what and then laugh at yourself when you realized you’ve goofed up….it’s Just Fitness after all folks!

CHALLENGE DO-ERS & ACCOMPLISH-ERS – we are grateful for your willingness to reach outside of your comfort zones, push beyond what you thought you could do and take on each of these challenges with vigor!

 

3rd ANNUAL CFCA GAMES FINAL RESULTS!

RX
G.O.M – 1
47 Proof – 2

SCALED
Deaf, Blind & Beautiful (DBB) – 1
Just In Time (JIT) – 2
Kick A$$ – 3
Team Jazzy – 4
Nap Time – 5
Peer Pressure – 6

Awesome job by all competitors! Can’t wait to see what next year brings!

 

OK – ONTO THE WORKOUTS & OTHER GYM NOTES!

DECEMBER SCHEDULE:
12/24 – NO AFTERNOON CLASSES (4:30/5:30)
12/25 – GYM CLOSED
12/26 – 9AM ONLY
12/31 – NO AFTERNOON CLASSES (4:30/5:30)
1/1 – GYM CLOSED

 

 

Monday 12/9

 

Skill Work – Rope Climbs
(If you’re proficient in the Spanish wrap – work on the Russian Style (J-Hook) or work on legless!)

Then

4 Rounds
600m Run/Row/Ski
2 Rope Climbs
5 Plate Burpees
10 Sandbag Ground to Overhead
*Rest 2 minutes between rounds*

 

 

 

Tuesday 12/10

 

EMOM10
3-5 Reps Push Press

Warm up to a Heavy Push Press. This will be cleaned from the floor. DB/KBs are also a great option here too.

Then

AMRAP15
5 Burpee Pull-Ups
10 Single Arm DB Snatches
20 Double Unders > 40 Single Unders

 

 

 

Wednesday 12/11

 

30 DB OH Walking Lunges
30/20 Cals
30 DB Clean & Jerks
20 Burpee Box Jump Overs
3 Muscle Ups > 5 Pull-Ups & 5 Dips

*Rest 3MINS*

Then do the above  in reverse order

 

 

 

Thursday 12/12

 

12MINS
1MIN Max Goblet Squats
Hill Loop or 1000m
In Remaining Time:
AMRAP
8 Burpees
8 Wall Balls
16 Russian Twists

*2MINS Rest*

12MINS
1MIN Max Pull-Ups
50 Cals
In Remaining Time:
AMRAP
8 KB Press
8 KB Step-Ups
16 Sit-Ups

 

 

 

Friday 12/13

 

AMRAP3 x 5
*1MIN rest between rounds
3 Deadlift (225/155#)
6 Push Ups
9 DB Step-Ups (30-35/20-25#)

Then

3 Rounds with Partner
1MIN Max Effort KB Swing
1MIN Max Effort KB Headcutter
*Alternate every :30 seconds

 

 

Saturday 12/14

 

9AM Community Team Workout – bring a friend, bring a stranger. The more the merrier! $10 for all non-members.

 

 

Sunday 12/15

 

IN 10MINS
Hill Loop / 1000m
Max Hang Power Cleans

*Rest 3 MINS*

In 7MINS
Flat Loop / 600m
Max Shoulder to Overhead

*Rest 3 MINS*

In 4MINS
400m
Max Thrusters

RX: 85/55