In this month’s Newsletter

Committed Club

Winner and recipient of $50 gift card: Ryan Sunderland

(Even though he likes to fly under the radar, I would guess that Ryan has probably hit 15+ day months for roughly 5 years straight now. Well deserved for our long-time 5pm’er!)

Members also with 15+ days logged in October: Taylor Smith, Steve Knopf, Katrina Blevins, Ethan Blevins, Jason Hull, Patrick Lameka, Ted Arlington, Sophia Robinson

*All you have to do to be in our Committed Club is to record a workout in SugarWod 15 times in a month and boom! You are one of the committed! We know we have way more of you over 15 days, you just need to log it!!

End of Year Health Challenge

Join us in our 3rd annual EOY health challenge! Over the last couple of years, this has been a great way to keep nutrition and working out at the top of our minds as we sprint through the end of the year – as well as get a head start on any New Year’s resolutions that you may already be contemplating.

How this works: Enter your name into the linked google doc to sign up (you can conveniently see the total prize purse continue to grow as people sign up, just to the left of the sign up sheet). Then at the end of each week on Sunday evening, add your total points for the week into the associated column and send either an email or screenshot of your weekly points (second sheet in the linked google doc) to the gym so we can keep tally as well! Read through all the sheets within the shared google doc and let us know if you have any questions! We had roughly 40 people do the challenge last year, and we think we can beat that this year! Sign up, get locked in, and win some $$$.

We will also have an InBody scan available to use at the gym for the beginning and end of the challenge (before and after comparison). This is 100% optional, but definitely encouraged! It’s great to see the data when you commit to healthier habits over a period of time.

*You will notice quite a few ways to earn points in this challenge. This a reminder that we are not encouraging anyone to workout 7x a week and be so strict with their lifestyles that they have the worst December ever. Instead, these categories of ways to earn points are meant to provide a holistic look at what we all could be thinking about daily to help us be healthier – and a major part of that equation IS balance. That being said, it is a challenge so push yourselves accordingly 🙂

Dates: 12/1-12/28

$20 entry fee, all money goes to the winners! Top 3 members with the most points by end of week 4

LINK: https://docs.google.com/spreadsheets/d/1YNInFIoorkXI5c6y5rediqO-FQ5Ln0QdAah0-crdXME/edit?usp=sharing

Fall Apparel Extras

Long sleeves have arrived! Make sure to check them out and snag one before they are gone. We can either process the payment for you, or you can use the iPad at the front of the gym to pay.

HYROX Phoenix

A group of us have signed up for an upcoming fitness race called Hyrox that will be held in Phoenix, AZ over the weekend of Feb 1st. Anyone interested in doing this race is encouraged to join us!! Tickets can be found in the link below.

In preparation for this event, the gym will be adding two ‘conditioning’ classes per week: 6pm on Thursdays and 7:30am on Saturdays (replacing our current CrossFit class at this time). These classes will only run for two months, starting 12/4 and 12/6, and ending on 1/24. The classes will honestly look similar to our CrossFit classes, but will include longer workouts, no real weightlifting or gymnastics movements, and be focused on the type of stuff you see in a Hyrox (rowing, wall balls, sled pushes, farmers carries, etc.).

LINK: https://hyrox.com/event/hyrox-phoenix/ –

November Programming Focuses

Two more months in the year and then we are already looking at 2026, WILD! November will sort of be a continuation of the things we focused on in October, with a bit of an interrupt towards the end w/ Thanksgiving the week of 11/24. The first big focus is going to be Chad on 11/11. This is something we have done for the past few years and will continue to do in years to come. Grab a weightvest, a box, and your best playlist to grind this one out! The following week we will finish our strength cycle…talent show day will be Monday/ Wednesday/ Friday of that week so make sure you’ve been practicing. Once we finish this strength cycle we will still be doing strength movements, but they will be GPP, as we have done after all our cycles, for the remainder of the year. We will see different schemes, different movements, and we will still continue to build strength even if it’s not in a dedicated cycle!

Our extra credit will change a bit to highlight the Snatch and the Bar Muscle-Up. Expect drills and lifting sessions that can be taken advantage of to brush up on those skills. Note that the first week of the month will still have one day of Chad Prep and is meant to act as a deload. We will continue to focus on gymnastics volume/ exposure this month, similar to last month. This will mostly be seen in workouts although a strength/ skill session or two might sneak in during the weeks to come. Lastly, we will have TWO classic workouts this month: Nancy and Barbra. October got very busy and we missed getting Barbra programmed in so she will make her appearance in November along with Nancy! This will be a stuffed month so get ready and let’s get goin!

THE OTHER CF TOTAL STRENGTH CYCLE 10/6-11/21

Week 1 – Test 1RM Power Clean / Overhead or Front Squat / Bench Press
Week 2 – 1×7 @ RPE 5/ 1×7 @RPE 6/ 1×7+ @RPE 7
Week 3 – 1×5 @ RPE 6/ 1×5 @ RPE 7/ 1×5+ @ RPE 8
Week 4 – 1×3 @ RPE 7/ 1×3 @ RPE 8 / 1×3+ @ RPE 9
Week 5 – 1×5 @ RPE 8/ 1×3 @ RPE 9/ 1×1+ @ RPE 9+
Week 6 – Deload Week
Week 7 – Retest

WEEKLY ACTIONABLES & MONTHLY HIGHLIGHTS

(3x/ Week) Extra Credit – Snatch/ Bar Muscle-Up Development
(3x/ Week) Bench Press/ Overhead/Front Squat/ Power Clean Strength Cycle
(1-2x/ Week) Higher volume/ exposure to gymnastics
(1x/ Week) Optional Partner Workout
(1x/ Month) Classic Workout: Barbra + Nancy
(1x/ Month) 3 NCFIT Thanksgiving Workouts
(1x/ Month) Hero Workout – Chad

Coupons

1 free drink from the gym IF you made Committed Club

1 free month membership IF you refer a friend and they sign up for a membership

15% off entire membership IF you buy 1-year upfront

november 25′ newsletter

In this month’s Newsletter

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