Generation Happenings

-I hope everyone had a nice Thanksgiving. The Weidners enjoyed their trip and will be back in full force on Tuesday. We are entering a very special time of year. One of joy, peace, giving, and reflection. As in years past, CFG will be adopting two families in need this holiday season. A gift tag tree will be in the CFG lobby for those who would love to help families who are less fortunate. Stay tuned with more information.

-Bryan’s Bootcamp is becoming a staple class year round. It is now offered 3x per week along with the 2x per week option. Classes will be on Mondays, Tuesdays, and Fridays at 6:00-6:45am. Registration begins this week for the next session which begins November 28th. Be on the look out for a registration email and spread the word to friends and family. This class is a GREAT way to begin your fitness journey and/or maintain your fitness journey. A reminder that this is NOT part of your CF membership and is a separate session membership.
2 days per week option: $90
3 days per week option: $130
Drop In option: $20

-I wanted to share with you all my new venture in life. During the pandemic, I began creative writing as an outlet. I decided to take it one step further and write my first book and start my own book company. “This Snowman” came to life from my son, Brady. I wrote this book over the past year in honor of my Mom, who instilled in me the joy of Christmas and the meaning behind it. “This Snowman” will be available to buy in early December! It is geared towards ages 1 – 7 years old. Spread and share the word for me. The book is awesome and very unique. Stay tuned on ways to purchase. It will make a great gift this holiday season. I will have a table set up at CFG to purchase my book the week of December 12th. Venmo and card reader will be accepted. No cash please.

-Join the CFG Members Community page on Facebook. Click on the link and get invited. It’s a great place to share all things health and fitness with your community mates. www.facebook.com/groups/462702918972052/

A Peek At Our Week
Entering a deload week before our last cycle of 5/3/1 and the last month of 2022. Holy Christmas!! And we have another G Test in there this week. Full throttle on that sucker. I like putting in a lot more volume into the WODs on the deload weeks. Simply because it is not as taxing with with the 5/3/1 lift. As you can see, the WODs are very volume”esque” for that specific pattern in relation to squat, push horizontal, hinge, and push vertical. Enjoy the week.
Cheers! -Barry

Monday

Strength

Back Squat deload (use 90% + 20lbs as training max)
40% x 5, 50% x 5, 60% x 5, 70% x 5

WOD

R+
10 rounds for time:
10 DB Goblet Squats (50/35)
3 Bar Muscle-Ups

Rx
10 rounds for time:
10 DB Goblet Squats (50/35)
6 Chest to Bar Pullups

Tuesday

Strength

Bench Press deload (90% + 10lbs)
40% x 5, 50% x 5, 60% x 5, 70% x 5

WOD

AMRAP in 15 minutes:
20yd Sled Push (180/135)
30 Pushups
40 Double-Unders

Wednesday

“G5”
For time:
15 Clean & Jerks
30 Bike Calories
15 Clean & Jerks
Men: 135lb
Women: 93
lb

Thursday

Strength

Deadlift deload (90% + 20lbs)
40% x 5, 50% x 5, 60% x 5, 70% x 5

WOD

5 rounds each for time with a 4 minute cap each rounds:
12 KB Walking Lunges (70/45)
12 KB Russian Swings (70/45)
6 Burpee Box Jump Overs (24″/20″)

Friday

Strength

Shoulder Press deload (90% + 10lbs)
40% x 5, 50% x 5, 60% x 5, 70% x 5

WOD

3 rounds for time:
Row 500m
30 Abmat Situps or 20 GHD Situps
10 Push Press (95/63)
3 Rope Climbs (15′)

Saturday

Fitness with Friends