Programming Sneak Peek (12/18-12/23)

Can you believe there are only two weeks remaining in 2023?!?! 😲. This is an excellent time to reflect upon all of the progress you've made in 2023!  Be proud of yourself for your commitment, consistency and determination to make your health and fitness a priority.  

This is also an excellent time to look ahead to 2024, identify some goals for yourself and outline a plan to achieve them.  There's a new "GOALS & ACCOMPLISHMENTS" whiteboard at the gym that you can use to write down your goals for 2024 so your coaches and classmates can help hold you accountable for achieving them!  If you need help formulating a plan, ask a Coach!

This week, we have a couple of holiday-themed workouts programmed including a Partner Workout "Naughty or Nice" on Friday and the classic "12-Days of Christmas" on Saturday. This Saturday, we'll run 3 morning classes, 7am, 8am and 9am to allow you ample time to get your pre-holiday fitness in!  As a reminder, the gym is closed on Monday, December 25th, Christmas Day.

Don't forget to RSVP to our upcoming Holiday party taking place at Kinsmen Brewing on Saturday, January 13th!  $20 per person attending which includes a salad and pizza buffet.  Sign up on the sheet at the gym by January 2nd and be sure to indicate whether you'll participate in the secret gift exchange.

This is the LAST week of our 100-Day Burpee Challenge!!  HUGE shout out to the 10 left standing for being 5 days away from successfully completing this challenge that kicked of back in September and wraps up with day 100 this Friday, December 22nd.

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Here's what we have to look forward to this week:

• MONDAY: (EFFORT) Power Snatch Strength/Skill + 4-Sets AMRAP x 3 Minutes Power Snatches & Push Ups

• TUESDAY: (EFFORT) AMRAP x 16 Minutes Box Step Overs, Burpees to a Target, Box Jumps and Run. Post workout strength: ring or bar dips

• WEDNESDAY: (SPRINT) 5x5 Barbell Squats + 5 Rounds for Time Squats & Rowing

• THURSDAY: (QUALITY) EMOM x 20 KB Goblet Lunges, Bike, Sit-Ups + Post Workout Strength: EMOM x 7 Minutes Unbroken T2B or HKR

• FRIDAY: (GRIND) "Naughty or Nice" Partner EMOM x 32 Minutes Row, Burpees, Team Deadlifts (P1 will start on MIN 1 & P2 will start on MIN 2. Partners then switch Row & Burpees. MIN 3, Team completes max Deadlifts on same bar, one athlete working at a time. MIN 4, Team Rests.)

• SATURDAY: (GRIND) "12-Days of Christmas" 12 Movements. Workout flows just like the Holiday song...each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)...and so on.

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ANNOUNCEMENTS:

• Add your 2024 Goals to the Goals & Accomplishments Whiteboard!!

• 100-Day Burpee Challenge: DAY 95!!  5-Days remaining!  Thursday, September 14th through Friday, December 22nd!!

• Holiday Protein Nutrition Challenge: December 1-24st

• BCCF Holiday Party!  Sign Up NOW! Saturday, January 13th 3pm at Kinsmen. Sign-up sheet is at the gym.

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Year-End Holiday Schedule

Christmas Holiday Schedule:

• Saturday, 12/23: 7am, 8am, 9am (12-Days of Christmas)

• Monday, 12/25: CLOSED

New Year's Holiday Schedule:

• Saturday, 12/30: 7am, 8am, 9am

• Monday, New Year's Day, 1/1: 7am, 8am, 9am