Get Pumped for this week's workouts!
Workouts of the week
Monday
Segmented Deadlift + Vertical Jump
500m Row Time Trial
Midline Work
Tuesday
Bar Muscle-Ups
2×8:00 AMRAP
Triplet: Burpee Bar Muscle-Ups + Box Jump Overs + Single Arm Dumbbell Clean and Jerk
Upper Body Pulling / Hypertrophy and Stability
Wednesday
3RM Front Squat
For Time: 8:00-13:00
Triplet: Run + Front Squat + Wall Walk + Run
Unilateral Lower Body + Straight Arm Strength and Iso Work
Thursday
Tempo Strict Press
16:00 EMOM
Turkish Get-Ups + GHD Sit-Ups + Push-Ups + Paloff Press
Upper Body Pressing Hypertrophy and Stability Work
Friday
Power Snatch Cycling
20:00 AMRAP
Echo Bike + Power Snatch + Lateral Burpees + Strict Pull-Ups
Lats and Back + Knees
Saturday
Teams of 2 (You go, I go):
Wall Balls, Cal Row, Stick Sit Synchro DB Snatch
Bar Muscle Up (pullup/ring row)
Sunday
Rowing Form + Ski Form
6x 3:00 AMRAP, 1:30 rest
Run + Row , Run + Ski, Run + Bike
Knees and Calves
Member shout outs!
The coaches would like to give a special shout-out to the following:
Nisa Arias for crushing her comp!
Wilson for making amazing progress in his lifts!
Elena for working hard on her wall walks!
Andrew Deyden for the improvement on his deadlift mechanics!
Nicole Griggs with a 3RM front squat PR, and then also hit a new 1RM!
Member spotlight
🎉 Big shoutout to Steve Lord for getting his first bar muscle-up! 💪 Your hard work, persistence, and positive attitude inspire all of us every day. We are so proud of you, Steve—keep reaching new heights!
Then on Sunday 10/20, join Coach Dani for a nutrition seminar.
Whether you’re trying to reset after the summer and get back on track, want strategies to avoid the holiday weight gain, or are just looking to dial in your nutrition and skyrocket your results, you don’t wanna miss this!
P.S. If you bring a friend, use
Promotion Code: “friend”
and your sign up fee is waived!
We’re excited to announce a 6-Week Gymnastics Progression Program at CrossFit Cedar Grove starts this week on 10/19 at 10:30am
This program is designed to improve your rig gymnastics skills, introduce you to progressions, and help you build strength for advanced movements.
What you can expect:
- Progressions and scales to improve movement
- Take-home “homework” to practice at home or before class
- Strength building for athletes working on pulling strength
- Sessions will be used to track progress
This program is FREE for members!
Register right on Zen Planner.
Spots are limited to (15) people.
New Members: Get 50% off your first month with us!
🧛♂️ 🎃 Spooktacular Halloween Special: 50% Off Intro Month! Lean by Halloween 👻
🎉 It’s time to treat yourself — no tricks required. For a limited time only, get 50% off your first month with us! That’s just $99 to unlock unlimited training (includes group training, CrossFit, and Barbell Club), coaching, and fitness fun.
This is your chance to crush those fitness goals and get Lean for Halloween!
🎯 Why Sign Up?
- Spooky Good Deal: 50% off your first month – only $99!
- Lean for Halloween: Transform your fitness with expert coaching and fun classes.
- Unlimited Access: All programs included – CrossFit, Barbell Club, and more.
👥 Already a Member? No need to miss out!
Share this Spooktacular deal with a friend. There’s nothing scarier than working out alone. Bring a buddy, share the fun, and hold each other accountable!
⏳ Don’t Ghost This Offer!
This Spooktacular deal disappears at midnight on October 31st. Click below to grab your intro month for just $99 and get a jump start on those fall fitness goals!
👉 Claim Your $99 Intro Month Now
🏋️♂️ Lean by Halloween, Look Amazing All Year! Don’t let fear hold you back – join the fittest community around and unleash your potential. 👻
Make this October the start of your transformation. Let’s sweat together and make the most of this hauntingly good deal!
