WEEK OF 1/20/25
20 minute connections
Connecting with our members is an important part of what we do at CFG. We are all about creating valuable relationships so we get to know what each member needs and wants in order to generate the best version of themselves. In our 20 minute connection meetings, members can book a meeting with any of our five Generation Nutrition coaches and chat about what your goals are and we can create a plan to get you started in the right direction. Because it is ALL ABOUT HABITS!
Our six nutrition coaches all have different availability and schedules. Please contact a coach below to schedule your connection.
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Monday, January 20th
Strength
EMOM 16:
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats (70-80%)
Scaled
EMOM 16:
Min. 1 | 10 pull-ups
Min. 2 | 5 front squats (60-70%)
Stamina
10 sets for time with a 30 second rest between:
Row 300/250m
Bike .4/.6 miles
Ski 250/200m
Goal: Each set completed within 1:30. No more than a 5 second deviation for each interval.
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Tuesday, January 21st
Strength
Clean & Jerk
Perform a set every 90 seconds
Wave 1:
70% x 3
75% x 2
80% x 1
Wave 2:
75% x 3
80% x 2
80% x 1
Wave 3:
80% x 3
85% x 2
90% x 1
WOD
“13.2”
AMRAP 10:
5 shoulder-to-overheads (115/73)
10 deadlifts
15 box jumps (24/20)
– Step down from the box
Goal: 7+ rounds
Scaled
AMRAP 10:
5 shoulder-to-overheads (95/63)
10 deadlifts
15 box jumps (24/20)
– Step down from the box
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Wednesday, January 22nd
WOD
4 rounds for time:
15 strict handstand push-ups (head to floor)
15 strict ring dips
Row 1000m/800m
Time Domain: 20-25 minutes
Scaled
4 rounds for time:
10 strict handstand push-ups
10 strict ring dips
Row 1000m/800m
Substitutions
Strict handstand push-ups:
Reps, pike push-ups from a box, dumbbell strict presses
Strict ring dips:
Reps, band-assisted ring dips, leg-assisted ring dips, pushups
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Thursday, January 23rd
Strength
Deadlift
5,5,5,5,5
Work up to a heavy set of 5 for the day
WOD
For time:
100 double-unders
20 toes-to-bars
80 double-unders
20 toes-to-bars
60 double-unders
20 toes-to-bars
40 double-unders
20 toes-to-bars
20 double-unders
20 toes-to-bars
Time Domain: 10 minutes or less
Scaled
For time:
80 double-unders
15 toes-to-bars
60 double-unders
15 toes-to-bars
40 double-unders
15 toes-to-bars
20 double-unders
15 toes-to-bars
10 double-unders
15 toes-to-bars
Substitutions
2x single-unders
Abmat Situps
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Friday, January 24th
Strength
Sled Drag
10 x 80yds (45/25)
-30 minutes to complete
WOD
For time:
2 rounds of:
10 snatches @ 80%
12 bar-facing burpees
Straight into…
2 rounds of:
10 snatches @ 60%
12 bar-facing burpees
Goal: 10 minutes or less
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Saturday, January 25th
Fitness with Friends
WOD posted Friday evening
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Sunday, January 26th
OPEN GYM
8-10am
