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Coach Amanda


May 12, 2024

MONDAY 05/13/2024

It's a new week- a new set of 7 days to get after our goals inside and outside of the gym! Each day provides a new opportunity for you to prove to yourself that you can do hard things. Going beyond the pre-conceived limits we have set for ourselves, we can get stronger and healthier with every workout. The good thing is we don't have to try to do this alone. So head on into the gym, and allow your community to challenge and push you towards a better version of yourself. Together, let's conquer the week and prove that we are unstoppable!

New T-Shirts have arrived! Pre-orders are waiting for you in the lobby. There are more available for purchase at the gym.


CFATP Yoga | Every Wednesday @ 6:30 PM starting Wednesday 5/22

Memorial Day Murph | 5/27

Member Appreciation Week | 5/27 - 6/1

Open Gym Times this Week | Saturday 8am-noon + Sunday 1-3pm

Whiteboard of the Day

Today, you’ll push the limits with a 2,000-meter row time trial.

Please note that if you’re not falling off the rower at the end, you didn’t do it right. Hit this row with an all-out effort.

Plan to push the pace with all you’ve got while also improving rowing mechanics.

Find and maintain a sustainable pace for the first 6 minutes or so, and then aim to speed up a bit at the end.

Those performing the workout as prescribed should target somewhere between 1:45-2:30/500 meters.

We’ll wrap today with plank holds Russian twists to get in some extra core stability work.

Workout of the Day


For time:

2,000-m row



2 sets:

1:00 plank hold

50 Russian twists

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