WEEK OF 11/18/24
What’s going on at CFG?
I Had A Little Christmas Tree and This Snowman Christmas Books by Barry
This Snowman and I Had A Little Christmas Tree books are a collection of 25 Christmas themed nursery rhyme songs written by Coach Barry. The classic tunes we all know, but with Christmas lyrics! Both books feature a QR code on the dedication page that takes the reader to a magical sing-along on YouTube with CFG member, Chelsea Stanell, who, if you didn’t know, is a professional singer and musician.
A great gift for ages 1-10 years old and a festive addition to your Christmas book collection.
Thank you,
Barry
Thanksgiving Week Schedule
I cannot believe Thanksgiving is next week already. See below for the Thanksgiving week schedule at CFG.
Wednesday, November 27th – Normal Class Schedule
Thursday, November 28th – CFG CLOSED (Happy Thanksgiving)
Friday, November 29th – CFG CLOSED (enjoy some downtime…we all need it)
Saturday, November 30th – Normal Class Schedule
Sunday, December 1st – CFG CLOSED. NO OPEN GYM
Emma’s Muffin Party and CFG Cookie Contest/Exchange
The holidays are coming up and Emma is excited to host her 3rd annual Muffin Party! This year, it will be Saturday, December 14th from 8a-11a. We will do the Cookie Exchange and Contest again as well. For planning purposes, please RSVP on the link below. There is also a sign up for the cookie exchange and/or contest too! Looking forward to a fun morning with you all!
RSVP and Sign Up HERE
CFG Adopt-a-Family
CFG will be adopting five families in need from the Hatboro-Horsham School District. This program just hits all the hear strings in what we are able to do for these families to ensure they have a magical Christmas. The Christmas tree and lights will be going up this week and Jocelyn will be placing the tags on the tree soon after. Please check out the tags and take one or two if you can. Jocelyn will be sending out a more specific email with directions so be on the look out.
Coach Justin’s 1:1
Are you looking to do more outside of classes? Do you want to learn skills that we do in class, but need a more personalized approach? Stop watching Instagram, YouTube, etc and attempting to develop new skills through those avenues. Personalized 1:1 training (customized for your level) will exceed the coaching provided in a class setting and give you the extra push you need to hit your goals! Justin wants you all to do cool things, but in a healthy and effective way. So, whether it’s getting that first muscle up, increasing your capacity, RXing more workouts, doing your first competition…let him help you get there safely and efficiently, so you can enjoy CrossFit for many more decades to come.
The 1:1 coaching package includes a 30-min consultation, personal training session, and supplemental program custom tailored to your goals (to be done in addition to regular classes).
Email justinmariano@gmail.com to get more info or book with him here: Justin’s Calendly Link
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Monday, November 18th
5/3/1 – Cycle 3 – training max: 90% +20lbs of current heavy single
Deadlift 3
Every 2 minutes perform
Warm-up sets:
40% x 5, 50% x 5, 60% x 3
Work Sets:
70% x 3, 80% x 3, 90% x 3+
Non-Barbell Option
Every 2 minutes x 6 sets:
10 Single Leg Deadlift with KB (5 each)
10 Glute Bridges
WOD
3 rounds for time:
50 Double-Unders
30 Abmat Situps
20 DB Goblet Walking Lunges (50/35)
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Tuesday, November 19th
WOD
6 rounds x 2 minutes for calories with a 2 minute rest between rounds:
12 Lateral Burpees Over Barbell
Max Calories in time remaining
-Burpees count for nothing but the buy-in :0)
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Wednesday, November 20th
5/3/1 – Cycle 3 – training max: 90% +10lbs of current heavy single
Shoulder Press 3
Every 2 minutes perform
Warm-up sets:
40% x 5, 50% x 5, 60% x 3
Work Sets:
70% x 3, 80% x 3, 90% x 3+
Non-Barbell Option
Every 2 minutex x 6 sets:
10 DB Arnold Press
10 Front Plate Raises
WOD
“Nate”
AMRAP 20 minutes:
2 Muscle-ups (Ring or Bar)
4 Handstand push-ups (head to floor)
8 KB swings (70/55)
OR
“Basic Nate”
AMRAP in 20 minutes:
2 Strict Pullups
4 Handstand Pushups (head to abmat)
8 KB Swings (55/35)
OR
AMRAP in 20 minutes:
200m Row
2 Wall Walks
8 KB Swings (55/35)
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Thursday, November 21st
WOD
Every 3 minutes x 10 sets:
Sled Push 40yds (90/45) – Turf
Farmer Carry 40yds (70/55) – Red Rig Side
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Friday, November 22nd
5/3/1 – Cycle 3 – training max: 90% +20lbs of current heavy single
Back Squat 1
Every 2 minutes perform
Warm-up sets:
40% x 5, 50% x 5, 60% x 3
Work Sets:
75% x 5, 85% x 3, 95% x 1+
Non-Barbell Option
Every 2 minutes x 6 sets:
10 DB Step-Ups
10 Jump Squats
WOD
12-8-4-8-12 reps for time:
Hang Power Clean
Front Squat
Men: 135lb
Women: 93lb
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Saturday
Fitness with Friends
WOD will be posted Friday evening.
Sunday
OPEN GYM
8-10am
