WEEK OF 12/2/24
What’s going on at CFG?
CFG Winter Store
The CFG Winter Store is open until this coming Wednesday, December 3rd. Use code “CFG” for free shipping to the gym.
Click here for CFG Winter Store…Order Today!!
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
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
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
We are at the final cycle of 5/3/1. That went by REALLY fast. You will add yet another 10lbs on to your Back Squat and Deadlift and another 5lbs on to your Bench Press and Shoulder Press. This should equate to seeing 30lbs and 15lbs added on from when we started in September. I have seen many PRs during this cycle. Not 1 rep maxes, but 3-12 rep maxes. That is the whole idea with the program. Sub-maximal loads for “x” amount of reps. Cheers to the final strength cycle of 2024!
Monday, December 2nd
5/3/1 – Cycle 4 – training max: 90% +30lbs of current heavy single
Back Squat 5
Every 2 minutes perform
Warm-up sets:
40% x 5, 50% x 5, 60% x 3
Work Sets:
65% x 5, 75% x 5, 85% x 5+
Non-Barbell Option
Every 2 minutes x 6 sets:
20yds Walking Lunges
20yd Suicide on Turf
WOD
30-20-10 reps for time:
Front Rack Reverse Lunges (75/53)
Pullups
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Tuesday, December 3rd
WOD
Every 4 minutes x 6 sets choosing one machine only for all 6 sets:
Row 500/400m
Ski 500/400m
Bike .7/.6 mi
-Score each round for time
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Wednesday, December 4th
5/3/1 – Cycle 4 – training max: 90% +15lbs of current heavy single
Bench Press 5
Every 2 minutes perform
Warm-up sets:
40% x 5, 50% x 5, 60% x 3
Work Sets:
65% x 5, 75% x 5, 85% x 5+
Non-Barbell Option
Every 2 minutex x 6 sets:
10 DB Pushups
10 Band Tricep Pushdowns
WOD
AMRAP in 12 minutes:
12 DB Snatches Alternating (50/35)
12 Ring Dips
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Thursday, December 5th
WOD
3 rounds for time:
25 Burpees to Target
25 Toes to Bar
50 Double-Unders
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Friday, December 6th
5/3/1 – Cycle 4 – training max: 90% +30lbs of current heavy single
Deadlift 5
Every 2 minutes perform:
Warm-up sets:
40% x 5, 50% x 5, 60% x 3
Work Sets:
65% x 5, 75% x 5, 85% x 5+
Non-Barbell Option
Every 2 minutex x 6 sets:
10 Pendlay Rows
100m Ski Sprint
WOD
“Quarrel Gone Crooked”
3 x 1 minute rounds for total reps:
1) Hang Clean & Jerks (135/93)
2) Box Jumps (20″)
3) Wall Balls (20/14lb)
4) Ski Calories
5) Rest
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Saturday, December 7th
Fitness with Friends
WOD will be posted Friday evening
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Sunday, December 8th
OPEN GYM
8-10am
