December 2024 Newsletter
Christmas Party Luau
We’re excited to announce our upcoming Christmas Party on Saturday, December 14th, from 6:00 PM to 10:00 PM. Join us for a festive evening filled with fun, food, and music! Christmas party theme is “Christmas Luau”, so wear your bright colors, florals and leis or just wear all of your favorite Christmas attire. We’ll be dancing the night away with tunes spun by the talented Neal Watkins. To make the night even more special, we’re hosting a potluck! Please bring a dish to share and feel free to get creative!
November Whole30 Challenge
Congratulations to all those who completed the Whole30 Challenge!
Success at PCCF
Thank you to all of those who came out to PCCF and supported our athletes competing. All of our athletes were very successful throughout the day, whether it be winning the workouts, hitting PRs, completing their first competition, or making the podium, we are very proud of each of our athletes.
RX Male team- finished 6th overall
Scaled Male teams- finished 4th, and 13th overall
Scaled Female teams- finished 1st, 2nd, and tied for 4th
Scaled CoEd teams- finished 9th, 11th
Master’s Male team- finished 7th
Master’s CoEd team- tied for 3rd
Beginner Female teams- finished tied for 3rd, 20th
Beginner CoEd teams- finished 6th and 12th
ATTN: December Class Changes
For the month of December, only 7am and 9am classes will be offered on Saturdays. Please make sure to reserve your spots in all of our classes.
Christmas Classes: Dec. 24th- no classes, Dec. 25th- no classes, Dec. 26th- 8am and 9am classes, Dec. 31st- 5:30 and 6:30 will be canceled, Jan 1- only 8am and 9am classes.
Have You Tried the InBody?
The InBody machine, located near the bathrooms of the gym, provides people with the opportunity to better understand their body. The InBody is an easy and non-invasive body composition test that takes less than a minute to complete. After the InBody test, you will have information about fat, muscle, and water levels. This information allows you to track your progress with a print out sheet or by downloading the app. If you need help understanding your InBody results or need guidance on changes to make, please talk to Tony.
Tips for completing the InBody:
Measure yourself before working out
Take shoes and socks off
If possible, complete on an empty stomach in the morning
Lifting Lesson: Wall Walks
Wall walks are a great way to develop shoulder and core stability. It is a movement that requires significant strength and control while being upside down. It can translate to functional strength for everyday activities and movements that build upper body strength and coordination while practicing handstand mechanics in a supported environment.
Press through the floor to the top of a push-up.
Stick your rear end in the air in the pike position.
Brace the belly and take a big step up the wall.
Walk the hands toward the line and the feet up the wall.
Reverse and bring it back down.
Recipe Mix-Up: Slow Cooker Chicken and Chickpea Soup
Ingredients
1 ½ cups dried chickpeas, soaked overnight
4 cups water
1 large yellow onion, finely chopped
1 (15 ounce) can no-salt-added diced tomatoes, preferably fire-roasted
2 tablespoons tomato paste
4 cloves garlic, finely chopped
1 bay leaf
4 teaspoons ground cumin
4 teaspoons paprika
¼ teaspoon cayenne pepper
¼ teaspoon ground pepper
2 pounds bone-in chicken thighs, skin removed, trimmed
1 (14 ounce) can artichoke hearts, drained and quartered
¼ cup halved pitted oil-cured olives
½ teaspoon salt
¼ cup chopped fresh parsley or cilantro
Directions
Drain chickpeas and place in a 6-quart or larger slow cooker. Add water, onion, tomatoes and their juice, tomato paste, garlic, bay leaf, cumin, paprika, cayenne and pepper; stir to combine. Add chicken. Cover and cook on Low for 8 hours or High for 4 hours.
Transfer the chicken to a clean cutting board and let cool slightly. Discard bay leaf. Add artichokes, olives and salt to the slow cooker and stir to combine.
Shred the chicken, discarding bones. Stir the chicken into the soup. Serve topped with parsley (or cilantro).
Happy December Birthdays!
November Attendance Award
Anthony T.
Athlete of the Month
Rachel V.
Congratulations to our CFFP Athletes of the Month, Rachel V.
Rachel V. has earned this month’s title of Athlete of the Month! Rachel has been with CFFP for about a year. Last month, Rachel showed her commitment by having one of the highest attendances in the gym with an impressive 20 days at CFFP! She is an active member in both our morning classes as well as our afternoon 3:30 class where you may see both her and her twins at the gym. Rachel has had a lot of growth in her CrossFit movements, confidence, and overall health and wellness. Rachel even participated in her first CrossFit competition at PCCF! We are so happy to have Rachel as our Athlete of the Month and as an awesome member of our CFFP community. Keep up the great work. Congratulations Rachel!
Each month we spotlight a CFFP athlete who stands out. We are always looking for that athlete that shows up, gives their best, and then gives more. These athletes are ready to learn, ready to work, support their fellow classmates, and encourage others to reach their goals. If you have someone in mind please send your suggestions for August’s Athlete of the Month via email to crossfitfortpierce@gmail.com or you can DM the Instagram page sharing why you think this athlete is deserving.
Welcome New Members
Laura Y.
Patricia A.
Nicholas G.
Cheri T.
Upcoming Events
Erin Lifting Class Dates: 12/8, 12/15, 12/29
Bri Yoga Class Dates: 12/1, 12/22- Christmas Yoga! Yogis are welcome to dress up in festive attire. We will have our annual yoga cookies!
Run Club: Every Tuesday at 6pm join Run Club at Sailfish. Runners go their own pace down a similar route from Avenue A to the bridge and back. It is a choose your own adventure run/walk, if you’d like to run all three miles, awesome! If you are just starting and want to walk a mile, great! When you're finished, Run Club meets back at Sailfish to grab a beverage for a discount. There is also a punch system depending on how many visits you can get things like free beer, t-shirts, and more. If you have questions, please talk to Leah S or Claudia F for details and motivation.
Christmas Classes: Dec. 24th- no classes, Dec. 25th- no classes, Dec. 26th- 8am and 9am classes, Dec. 31st- 5:30 and 6:30 will be canceled, Jan 1- only 8am and 9am classes.
