December 2022 Newsletter
December 2022 Bells & Bars
The Monthly CFTC Newsletter
CFTC Team-
The Holiday season is approaching, and we're here for it - warm fires, hot drinks, cold and darkness all around. What's not to love?
A warm welcome to all of our CrossFit Kids participants for this session - Emily, Emily, Zora, Gwyneth, Matthew, Makena, Brianna, Mia, Calina, Keira, Lena, Madison and Hannah, and welcome back to adult member Sinan.
For December, the highlights are:
Holiday Party - tonight at CFTC! See details below. Begins 8PM on 12/10
Good Habits, Better Holidays challenge update
The CrossFit Open - a 3-week celebration of fitness is coming soon. Make it your best showing by getting ready with a new-year nutrition challenge, more details here and below
Holiday Hours - read below
Love CFTC? Remember, you can always bring a friend or leave a review.
-Jon & Marcus
Events
CFTC Holiday Party
Join us for a party - we will provide some drinks, snacks and holiday cheer.
We ask you to bring a dish to share and an optional gift ($20 or under) for an evil santa gift exchange.
We hope to see you! Family and friends are welcom
Sat. 12/10 at 8PM at CFTC
Good Habits, Better Holidays habit builder
Use the time we have in December before Christmas to build some fitness momentum heading into the new year.
Get access to a daily habit tracker and advent-style calendar for something to focus on each day
The goal is to set and achieve a goal number for each of the following from 12/1 - 12/26:1 hour of exercise, eat clean (limit sugar, alcohol, eat lots of veggies, etc.), 60+ oz. of water + vitamins and bonus habits of good sleep, meditation and gratitude journaling
Encourage members Magdi, Jeanna and Joe who are all making great progress so far.
Sign up here (current members - $5 or non-members - $25)
Programming Corner
We begin a "Fitness" phase, beginning the week of 12/12
Fitness Phase Overview
Welcome to the Fitness Training Phase, a phase where we will build off of our Base Strength, Weightlifting, Gymnastics, & Power Endurance Phases with a focus on blending everything we’ve done this past year with progressively natured, functional movement, executed at varied intensities. This cycle is where you will notice the least amount of distinction between sections.
Week 1-4: 80/20: Chipper Focus
Week 5-8: 60/40: Triplet Focus
Specific Goals and Focus Breakdown
Weightlifting: Increase max output work capacity
Snatch & Clean & Jerk: High percentage lifts under fatigue paired with low percentage cycling
Strength:
Squats: Progressive overload back squat cycle
Pressing: Progressive overload bench press cycle
Pulling off the ground: Weightlifting will be very demanding so we will reduce the frequency of heavy loads here but will maintain this integrity via metcons and accessories.
Gymnastics: Increase work capacity and stamina
Metcon: Progressive over intensity
Open Weakness: 1x/week In order to specifically hone in on your weakness.
Movement Conditioning: 1-2x/week in order to specifically address regular occurrences in online competition.
Accessory: Post Chain + Core focus on strength and stability
Announcements
The CrossFit Open is around the corner
We're doing things a little differently this year to get ready for the CrossFit Open.
The Open is a a three-week international event where anyone — regardless of fitness level or ability — can get scored in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 - March 6.
Leading up to the Open we will have a nutrition challenge with personalized suggestions focused on performance.
Holiday Hours
No Classes
12/25
Cancelled Classes
12/23 6:30PM
12/24 9:30AM
12/25 6:30AM
12/26 - 12/30: 6:30PM
12/31 9:30AM
Always check Wodify for most recent schedule
CrossFit Kids and Teens Upcoming Sessions
Stay tuned for a next session announcement
Sessions resume the week of 1/9
Coach's Eye - Alex
Alex has been with CFTC for a few months now, and the evening classes are glad to have him as a member. He has been making great progress with CrossFit and we're glad he found CFTC to reignite his CrossFit passion.
