December Programming Focus

Ho, Ho, Ho Holddd up. It’s December!? Where did they year go, people. Regardless, we are here, and we are way fitter. We will be doing a year recap of the NC60 program that will highlight everything from benchmarks, hero workouts, and some thoughts and musings about what we learned over the year. It’s important to remember that fitness and health is a journey. No one gets fit from one workout...it’s the accumulation of work and effort over time that leads to fitness and ultimately health. If you worked hard, showed up, and push yourself when/where appropriate, there is absolutely no doubt you got fitter. Let’s end the year with a whole lot of positivity and even more amazing workouts.

Before we dive into December, let’s do a quick recap of the month of thanks, November. The goals for November were pretty straight forward -- have a hell of a lot of fun post-Open, kick-off the Wendler 5-3-1 cycle, and get after our monthly benchmarks: Jackie, Helen & Cali Bear. We saw each of these workouts three times over the course of 2019. Hopefully, this final test pushed a few more athletes over the hump on some PRs!

As we tackle December, we will be focusing on ending the year with some serious fitness. Wendler will wrap up in early December giving athletes an opportunity for PRs on the Push Press & Front Squat 1RMs. In addition, we will also take the gains from Wendler and apply those to the 1RM Clean & Jerk and 1RM Snatch toward the end of the month or right after the new year. We’ve also got our final run at California Love in December as well as a few planned retests of some other “crowd favorites” from the year. Earlier in the year we launched a series of NCFIT named workouts (Speed Demon, Point Break, Push.Pull, Rip Cord...etc.). In December, we will see these NCFIT creations pop-up week by week to get the blood pumping and the PR bells ringing. Last but not least, we’ve got a few special things up our sleeves for the holidays. We will see a “12 Days” workout coming toward the end of the month as well as a couple of classics for XMAS Eve and New Year’s Eve. Looking forward to a month of really fun and really challenging workouts. Let’s send 2019 out with bang.

Schedule and Activities

FWCF Nutrition Challenge
- 1/2/20-2/13/20
- More details to come!
CrossFit Kids
- Winter Day Camp 12/15 @12P-3P, $25 and signup sheet is at the gym
- Sweat with Santa 12/21: 9-930A(Ages 3-7), 930-10A(Ages 8+)
Holiday Schedule
- 12/24: 7A and 9A
- 12/25: Closed
- 12/26: 6A, 9A, 12P, 530P