Get Pumped for this week's workouts!
Workouts of the week
Monday
Bench Press 10-8-6-4-2
20:00 EMOM
Triplet: Bench Press + GHD Sit-Ups + Farmers Carry
Midline and Upper Body
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Tuesday
Back Squat + Seated Box Jump to High Box 4×3
For Time: 11:00-15:00
Triplet: Wall Balls + Burpee Box Jump Overs + Double Unders
Unilateral Leg Strength
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Wednesday
Handstand Walk
Every 5:00 x 4 Sets
Triplet: Run + Pull-Ups + Handstand Push-Ups
Upper Body Hypertrophy
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Thursday
Hang Power Snatch 3RM
3 x 4:00 AMRAP / 2:00 Rest
Echo + Power Snatch + Hang Power Snatch + Row
Isometrics and Stability
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Friday
2 x 2 Hang Squat Clean + 1 Split Jerk
15:00 AMRAP
Power Clean + Push Jerk + Front Squat + Ring Dip + Toe to Bar
Gymnastics Strength + Unilateral Lower Body
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Saturday
26:00 AMRAP (1:1 Work to Rest with Parter)
Row Buy-In + Couplet: Shuttle Run and Single Arm Devils Press
Posterior Chain
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Sunday
Rope Climb Skill Work
Every 2:00 x 15 Sets
Cal Ski or Echo
Rope Climb + Back Rack Lunges
Wall Walk + Ring Row
Hips + Midline
Member shout outs!
The coaches would like to give a special shout-out to the following:
Ella Bishop for adjusting her clean pulls!
Ed Farrell working on his cleans and crushing his progress so far!
Sheri Power diligently working through her PT and getting stronger every workout!
Sharon Russo has been super consistent and putting in extra work after class!
Ada Trinidad improving her hip contacting in her snatch and clean and jerk!!
Celebrating Steven and Kahron’s Strong Performances at the NJ State Weightlifting Championships!
Congratulations to our amazing athletes, Steven and Kahron, who represented us at the NJ State Weightlifting Championships in Freehold this weekend! Their hard work, dedication, and relentless pursuit of excellence truly shone through, and we couldn’t be prouder of their performances. Competing at this level takes grit and determination, and both Steven and Kahron brought their A-game, showcasing the strength and skill that makes our team so special. Join us in giving them a huge round of applause for their efforts and for setting the bar high for all of us.
Huge shout out to Coach Justin Ciaburri for supporting our athletes all weekend and all of our amazing West Essex Barbell Club coaches who make moments like this possible!
Fantastic job, Steven and Kahron!
we are hosting a weightlifting meet on 1/26/25
We’re thrilled to announce the 2025 West Essex Open, a sanctioned USA Weightlifting competition hosted by CrossFit Cedar Grove! Join us on Sunday, January 26, 2025, for a day of incredible lifts, fierce competition, and community spirit as athletes from across the region showcase their strength and skill. The event will take place in our main gym area, with the barbell room serving as the warm-up space, ensuring an ideal environment for lifters and spectators alike. This meet is a fantastic chance for weightlifting enthusiasts to connect, compete, and support the growth of the sport in our community. Whether you’re competing, volunteering, or cheering from the sidelines, we can’t wait to see you there!
join the free pretox challenge!
The Pretox Challenge is a FREE, two-part program designed to help participants maintain healthy habits through the holiday season with simple, weekly actions. Ideal for those seeking accountability to stay on track, each challenge offers unique goals to build consistency without overwhelm. Participants can join either or both parts, with prizes awarded to top performers.
Hosted by Coach Dani of Making Moves Nutrition. Click below to learn more and save your spot now!
SKILLS AND DRILLS RESUMES THIS SATURDAY
We’re excited to announce a 6-Week Gymnastics Progression Program at CrossFit Cedar Grove on Saturdays 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.
Massive savings on tyr shoes at Jersey gardens
With the holiday season approaching, now’s the perfect time to take advantage of shoe promotions!
Grab a pair of trainers for just $53.40 (after discount) at TYR in Jersey Gardens.
For size confirmation or questions, feel free to message on Instagram at @tyrjerseygardens or @cf_juancho.
endS THIS WEEK!
New Members: Get 50% off your first month with us!
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🎉 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.
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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!
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