Get Pumped for this week's workouts!
Workouts of the week
Monday
Back Squat
For Time 6:00-10:00
“Jackie” / Triplet: Rowing + Thrusters + Pull-Ups
Midline Work
—-
Tuesday
Bench Press + Power Cleans
N/A
Upper Body Push / Pull Hypertrophy
—-
Wednesday
Toe to Bar Touches and Progression
3 Blocks of Every 2:00 x 4 Sets, 2:00 Rest
3 Coupletes: Echo + Line Facing Burpees, Double Unders + Toe to Bar, Ski Erg + Box Jump Overs
Straight Arm Strength / Unilateral Hip Work
—-
Thursday
Snatch
For Time: 7:00-11:00
Couplet: Squat Snatch + Wall Balls
Knee Health
—-
Friday
For Time: 4:00 on / 1:00 off
American Kettlebell Swings + Run + Single Arm Overhead Walking Lunge + Strict Handstand Push-Ups
Midline / Anti Rotation Focused Work
—-
Saturday
For Time: 25:00-35:00
3 Person Team Workout
Row + Synchro Line Facing Burpees + Echo + Sit-Ups + Wall Walks
Specific Core Burner
—-
Sunday
Chest to Bar Progression
23:00 AMRAP
Hero WOD “ Harper”
Chest to Bar + Power Clean + Air Squat + Weighted Run
Upper Body Pulling Accessories
Member shout outs!
Jeff Schonfeld tackling his rope climb!!!
Justin Woodley loving the progress he’s made so far in CrossFit
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 10/13, 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
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!
