Get Pumped for this week's workouts!
Workouts of the week
Monday
Segmented Deadlift + Vertical Jump
500m Row Time Trial
Midline Work
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Tuesday
Bar Muscle-Ups
#TEAMPRVN TUESDAY WORKOUT
2×8:00 AMRAP
Triplet: Burpee Bar Muscle-Ups + Box Jump Overs + Single Arm Dumbbell Clean and Jerk
Upper Body Pulling / Hypertrophy and Stability
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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
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Thursday
Tempo Strict Press
16:00 EMOM
Turkish Get-Ups + GHD Sit-Ups + Push-Ups + Paloff Press
Upper Body Pressing Hypertrophy and Stability Work
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Friday
Power Snatch Cycling
20:00 AMRAP
Echo iFack + Knees
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Saturday:
Fitness for Furry Friends Events
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Sunday
Rowing Form + Ski Form
6x 3:00 AMRAP, 1:30 rest
Run + Row , Run + Ski, Run + Bike
Knees and Calves
Member shout outs!
Welcome back: Sarah Glick, Daniel Kosinski, Andres Almedia, Donna Magliato.
Shout out to Ella Bishop on her snatch PR!!
Community Corner
Join us for a day of fitness and fun!
We kick things off with an outdoor workout then follow it with a puppy yoga adoption event.
** There will be no other classes on Sat 10/12.
Let us know if you’d like to see an earlier timeslot for those of you who need to get your workout in before kids sports, etc!
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! 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, and we want your input on the best time to hold it on Saturdays.
Please share your preference with Coach Jake when you see him in class this week!
