CFT Fitness

Monarch is our Committed Club sponsor for the month of June. We are super excited to have them as part of our CFT family. Here is what Monarch has to say: "Monarch Beauty Collective is a full service hair salon and spa. We offer a variety of hair services from cutting, coloring and chemical texture services. Our spa includes 3 private rooms with an esthetician, massage therapist, eyelash tech and waxing specialist. Come to Monarch to enjoy the relaxation and good vibes. "

What you put into your workout is what you’ll get out of it.

Don’t expect ever to become your best if you don’t go 100% 👊
You can do it! 🔥Let’s keep pushing forward 👊💯😊

Jaime has been a long time nutrition client. He is currently seeing amazing success with changing one habit. Adding in veggies with his lunch and when he has those late night sugar cravings battling them with healthy treats. Such as yogurt with berries. Jaime has lost inches and maintained his muscle mass while decreasing his body fat %. This time of year is hard for him to get into the gym. So he takes walks everyday to help keep things moving. If you are looking for help with your nutrition an fitness book your free nutrition intro today. At CFT we are here to help you achieve your goals. https://api.grow.pushpress.com/widget/bookings/nutritioncalendars/nutritionintro

Happy Birthday Raluca. From Your CFT Family

Happy Birthday Melanie P. From your CFT Family

Happy Birthday Jacob!

In case you need this reminder today. . . 👇

Eat your protein. 🥩🍗

Buy the gym outfit. 💪

Don’t lift with bad form. ❌

FUNCTIONAL FREEDOM EVENT 3 & 4: Freedom Pullers

Athletes will have 9 min to complete 21-15-9
Ski Cal & Alt. DB Sn**ch

After every round athletes must complete 10 synchro bar facing burpees.
(Score is time)

Once finished, athletes will have the remaining time to complete a max clean. Bar may be pre loaded. Top weight for each athlete will be recorded and added together for score.

Big Finale!

FUNCTIONAL FREEDOM EVENT 2: American Dream WOD

3 minutes to accumulate max Partner Wall Ball (Med ball will be passed between athletes for each rep)

I min rest

3 minutes to accumulate as many double unders *scaled single unders (one partner at a time)

1 min rest

2 minutes to accumulate max bar muscle ups or toes above hips (one partner at a time)

Standards video out soon!

Happy Birthday Natalie L!

Happy Birthday Hermantha!

Happy Birthday Anthony!

Our sponsor for our committed club this month at CFT is Monarch Beauty Collective.

Monarch Beauty Collective is a full service hair salon and spa.

We offer a variety of hair services from cutting, coloring and chemical texture services.

Our spa includes 3 private rooms with an esthetician, massage therapist, eyelash tech and waxing specialist.

Monarch Beauty Collective is passionate about creating a welcoming and positive environment.

Come experience the relaxation, good vibes, and the joy of feeling your absolute best. 💙

www.monachbeautycollective.com
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The decisions you make today and your actions today will all reflect on where you are tomorrow and the day after that.

Choose to do nothing and progress will be halted. Choose to do one of the many things you can do to become a better you and you will be one step closer to crushing your goals. 🔥

FUNCTIONAL FREEDOM WOD 1: Patriots Pursuit

200 Meter D-Ball Run. Partners May share D-Ball as needed, both partners must run 200 meters together. Once both partners are inside begin..

20-15-10-5
Deadlift (weight increases every round)
5-10-15-20
Hand stand pushups (dumbbell Shoulder to over head for scaled)

Score is time or reps completed before time cap.

Send to your partner & start practicing! Standards video will be out soon along with 2 more workouts!!

🍽️𝗕𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗔 𝗕𝗮𝗹𝗮𝗻𝗰𝗲𝗱 𝗣𝗹𝗮𝘁𝗲: 𝗧𝗵𝗲 𝗛𝗲𝗮𝗹𝘁𝗵𝘆 𝗪𝗮𝘆!

1️⃣ Pick Your Protein
▪️1/4 of your plate should be made of a healthy protein

2️⃣ Pick You Carbohydrate
▪️1/4 of your plate should be a healthy starchy carb

3️⃣ Pick Your Veggies
▪️1/2 of your plate should be made up of veggies

Add in a thumb 👍🏻 of healthy fats and you are all set!!

SWIPE to see some healthy food options recommended by the RD's that run our program at Healthy Steps Nutrition.

Our sponsor for our committed club this month at CFT is Monarch Beauty Collective.

Monarch Beauty Collective is a full-service hair salon and spa.

We offer a variety of hair services from cutting, coloring, and chemical texture services.

Our spa includes 3 private rooms with an esthetician, massage therapist, eyelash tech, and waxing specialist.

Monarch Beauty Collective is passionate about creating a welcoming and positive environment. Come experience the relaxation, good vibes, and the joy of feeling your absolute best. 💙

https://smpl.is/979e4

Try out this tasty Vegetarian dish. Buddha bowl, it has lots of beautiful colors and taste amazing! This is just one of many vegetarian options that we provide for our plant based nutrition clients. If you are looking for help with your nutrition book your free intro today by clicking the link https://api.grow.pushpress.com/widget/form/IwO1q1fvjioHWaPdxrYr

If you keep doing the same routine, expecting different results you’re going to find yourself frustrated and disappointed..

The key 🗝️to unlocking new levels of fitness is embracing change.

Let's bust down those doors and explore some fresh approaches:

👉 Shake Up Your Routine: Ditch the same-old, same-old! Let's explore new exercises, try a different class, or even venture outdoors for a change of scenery. Your body will thank you for the challenge!

👉Challenge Yourself (Safely!): Feeling comfortable is great, but growth happens outside your comfort zone. Let's gradually increase the weight, add reps, or try a more advanced variation of an exercise. Remember, I'm here to guide you every step of the way, so push yourself with confidence!

👉Seek Inspiration: Sometimes, all it takes is a spark to reignite your fitness fire. Let's explore new workout videos, follow inspiring fitness accounts online, or even chat with a fellow gym-goer who's crushing their goals. Inspiration is contagious!

👉Focus on Progress, Not Perfection: Don't get hung up on achieving flawless form or hitting unrealistic numbers right away. Every small step forward is a win! Let's celebrate the progress you're making, no matter how big or small.

Remember, change can be scary, but it's also the path to incredible results. Let's work together to break out of that fitness rut and unlock a whole new level of you! See you at the gym! 😉👊

’stimeforchange

You’re the ONLY one in your own way. 😉

IT’S TRUE! 💪👊

As your trainer, I'm here to help you build a strong foundation for an awesome life.

Here's how we show our bodies some love: 👇

🔹Eat Like a Champion: Your body needs the best fuel to perform. Think colorful fruits and veggies, whole grains that keep you energized, and ditch the processed stuff that weighs you down.

🔹Move Your Body, Every Body: Exercise is key! Aim for at least 30 minutes most days, whether you crush a workout here at the gym or get your sweat on outside.

🔹Sleep Like a Boss: Sleep is when your body rebuilds and recharges. Most adults need 7-8 hours to feel their best.

🔹De-Stress for Success: Feeling overwhelmed? Stress can hold you back. Let's find healthy ways to manage it, like yoga, meditation, or even a killer workout!

🔹Listen Up, Body! Pay attention to what your body's telling you. Rest when you need it, and don't push yourself to injury.

Remember, treating your body right leads to a healthier, happier YOU! Let's get out there and conquer our goals together! 👊

Happy Birthday

🍪𝑪𝒓𝒂𝒗𝒊𝒏𝒈 𝑪𝙤𝙤𝙠𝙞𝙚𝙨? 𝑼𝒔 𝒕𝒐𝒐 𝒔𝒐𝒎𝒆𝒕𝒊𝒎𝒆𝒔!

Sugar cravings are caused by multiple different reasons.

But, here's the truth: indulging is okay, but moderation is key!

The American Heart Association recommends limiting added sugar to:

➦Women: no more than 6 teaspoons (25 grams) per day

➦Men: no more than 9 teaspoons (36 grams) per day

💡𝐏𝐫𝐨 𝐓𝐢𝐩𝐬💡

𝗦𝘄𝗲𝗲𝘁𝗲𝗻 𝘄𝗶𝘁𝗵 𝗦𝗽𝗶𝗰𝗲: Ditch the sugar and embrace the rack! Cinnamon, nutmeg, ginger, and even a pinch of clove can add surprising sweetness and depth to baked goods, oatmeal, and even coffee.

𝗙𝗿𝘂𝗶𝘁 𝗣𝗼𝘄𝗲𝗿: Nature's candy to the rescue! Mash banana or applesauce for baking sweetness, or top plain yogurt with berries for a satisfying snack.

𝗘𝘅𝘁𝗿𝗮𝗰𝘁 𝗠𝗮𝗴𝗶𝗰: Vanilla, almond, and other extracts pack a powerful punch of flavor without the sugar. Add a splash to pancakes, oatmeal, or smoothies for a delightful taste boost.

💥Follow us for more wellness tips!

⚠️Parents of 5-8 Year Old's‼️ ⚠️

Don’t forget Kid’s Fit Camp starts this Monday, June 3rd!

It’s a 3 Day Summer Camp at CFT from June 3rd-5th.

It’s the first week of Summer and usually the hardest time to adjust to having the kids at home full-time.

Trust us, we get it 😅

Instead of having them glued to electronics have them learn a little bit about fitness and nutrition. 💪

You can have a few hours each day to get things done and we’ll put them through some fun age-appropriate workouts, arts & crafts, healthy snack times, and of course games!

If that sounds like something your kid(s) might be interested in or you’re just looking for a few hours to yourself use that QR code on the flyer or DM us and we’ll get your spot(s) reserved before they sell out.

All things are difficult before they become easy. Learning a new skill, pushing your body, and building a healthy habit – these things take time and effort. 💯

Think about it – the first time you tried to ride a 🚴‍♀️bike, you probably wobbled all over the place.

Fitness is the same way. Those complex exercises you see seasoned gym-goers doing? They all started somewhere, struggling with the basics.

The good news is, CFT Fitness is designed to help you through that initial difficulty. We have trainers who can break down movements, personalize routines, and answer all your questions. You'll never be left feeling lost or confused.

We have people of all ages, fitness levels, and backgrounds working towards their goals. We cheer each other on, share tips, and celebrate each other's successes. You won't be alone on this journey.

Click the link in our bio to schedule your no-sweat intro. See you at the gym!

Congratulations Paige! Paige graduated last night from Tracy High School.
Paige stared with CFT back in CrossFit Kids classes, 2015. Paige did Cheer for 2 years at THS and was also part of FFA. She has worked for CFT for over the past year. Paige will be attending Boise State in the Fall and majoring in Forensics. She loves being a part of the CFT community! Congratulation Paige!