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PROGRAMMING It's the final week of the Open! We'll be dialing things back on the lifting this week to recharge before starting our new training block on March 17th. Monday we'll be giving the shoulders, arms and legs a break following 25.2. Tuesday we'll be targeting pressing to help offset all the pulling from 25.2, with lunges being slotted to wake the legs back up and help flush out any lingering stiffness. Wednesday we have a flow day, with an intent on relaxed pacing and stability on the Turkish Get-Ups and pulling strength/stamina on the legless rope climbs. Thursday we have some aerobic power intervals, but be cautious with the intensity you bring. The intent is to hit these at a 6-7 RPE to help flush and fire things up heading into the final Open workout. If anyone has questions regarding FNL or the after hours event, be sure to email Matt for more information matt@crossfitgreenville.com . Thanks for all of your hard work and dedication. Let's have a great week! - Coach Joey MONDAY 5 rounds for reps 1:00 Sandbag Cleans (100/75) 1:00 Rest 1:00 Bike Calories 1:00 Rest TUESDAY For time 800m Run 30 Push-ups 30 DB-FR Walking Lunge (50s/35s) 20 Push-ups 20 DB-FR Walking Lunge (50s/35s) 10 Push-ups 10 DB-FR Walking Lunge (50s/35s) 800m Run WEDNESDAY 10 rounds for time 1 Turkish Get-up (per arm) 1 Legless Rope Climb Use either a KB or DB for the Turkish Get-ups. KB Rx (53/35) DB Rx (50/35) THURSDAY 5 x 2:00 on / 2:00 off 15/12 Row Calories 50 Double Under AMRAP BBJO (24/20) FRIDAY 25.3 SATURDAY TBA

FNL & SCULLERY RSVP Friday 3/14 we will be walking over to The Scullery following Friday Night Lights for an after hours event. $20/adult for entry/food $10/child for entry/food Cash bar for beer and wine (charged additionally per item), which you can open a tab and close out before you leave Credit cards and apple pay accepted as well There's roughly a 70 person capacity at The Scullery, so it's important you RSVP in this form with an accurate headcount! CLICK HERE to RSVP! OVERVIEW March 3-8 There's a small tweak to the weekly template due to weather forecasts this week. We're expecting 75% rain/thunderstorms on Wednesday, so we'll be swapping our Monday intervals to Wednesday and our longer aerobic work to Monday. Thursday will continue with prehab work as the warm-up, but we'll be doing Skill or Sweat after our maintenance work. Thanks for all of your hard work and dedication. - Coach Joey MONDAY Every 10:00 x 3 rounds 800m Run or 60/50 Calorie Bike AMRAP in remaining time... 2 Rope Climb 4 Wall Walks 6 Power Cleans (155/105) No rest between rounds, when the clock hits 10 minutes head out for your next run. Pick up where you left off the previous round on the AMRAP each interval. TUESDAY Baseline Testing Bench Press 1RM Back Squat 1RM WEDNESDAY 4 x (4:00 on / 4:00 off) 500/400m Row AMRAP in remaining time... 15 Wall Balls (20/14) 45 Double Under THURSDAY 3 sets 10/10 Side Plank Powell Raise 20 Wall Leaning Tib Raises 20/20 Patrick Step-ups 20 DB Wall Butterfly Stretch Elevate the side plank with the elbow on a bench. Patrick step-ups will be done elevated on 1-2 bumper plates. Skill or Sweat Athletes may choose to do skill work, mobility, or lifting in place of today's conditioning. AMRAP 20 200m Run 30 Sit-ups 30 Russian KB Swing (53/35) 150ft Suitcase Carry, right arm 150ft Suitcase Carry, left arm FRIDAY Open 25.2 Workout will be announced on Thursday at 3:00pm on the CrossFit Games website and YouTube channel. SATURDAY TBA

CONGRATULATIONS COACH BEN! Big shoutout to Ben Ward for becoming a United States Citizen this past week! Ben is such a huge part of our team and community and we're so happy for him. If you see him in the gym this week, be sure to say congratulations. We'll be doing the CrossFit workout "1776" to celebrate Coach Ben after we wrap the Open. NEW TRAINING BLOCK February 24th - March 15th Strength One of our main goals during this block is to test our 1RM's for our primary strength lifts (deadlift, back squat, front squat, power clean, bench and shoulder press). We've already tested 1RM's in the power clean and front squat over the last two weeks. If you're unable to make an upcoming testing day, or missed the power clean or front squat, I strongly encourage you to use Open Gym access to make up testing. We will be doing a strength biased training block with percentages after the Open, so it will be important to have accurate lifting numbers. Conditioning The primary task of the Open is testing fitness. We've hit it hard over the last six weeks, so at this point our focus should be more on maintaining fitness levels and feeling fresh for the Open test on Friday. The workouts won't be watered down, but it's important that you regulate your intensity so you're not trashed by the end of the week. Weekly Template Due to the rigidity of the Open, we'll be using a fixed weekly template to ensure recovery by the time we test the workout on Monday - Intervals Tuesday - Strength Testing Wednesday - Longer Conditioning Thursday - Knees Over Toes + Light Olympic Lifting Friday - Open workout Saturday - Partner/team workout (TBA) MONDAY EMOM x 20:00 Min 1: Toes to Bar Min 2: Hang Squat Clean (95/65) Min 3: Double Under Min 4: Row Calories Min 5: Rest Aim for 30-45 seconds of consistent work each round. The goal is to hit the same number of reps for each movement across the 20 minutes. TUESDAY Baseline Testing Shoulder Press 1RM Deadlift 1RM WEDNESDAY AMRAP x 30:00 400m Run 8 Burpee Pull-ups 16 Box Jumps (24/20) 100m Farmers Carry (50s/35s) THURSDAY 3 sets 10 Pull Overs on Medicine Ball 10 DB Upright Rows (per side) 10 ATG Split Squats (per side) 10 DB Bench Good Morning Every 45-seconds x 12 sets 1 Snatch @ RPE 5-6 FRIDAY Open 25.1 Workout will be announced on Thursdays at 3:00pm on the CrossFit Games website! SATURDAY TBA

RECHARGE WEEK We're coming off a pretty intense build-up from the last three weeks. Now it's time to recharge a bit with lower impact movements, as we'll take a short break from barbell intensive conditioning. We'll be testing some baseline lifting 1RM's over the next few weeks so we have current percentages by the end of the Open. All of our conditioning work will be time priority this week, meaning you can regulate your intensity based on feel and don't have to worry about finishing a certain amount of work for time. This recharge week will lead us to our mini block of training during the Open, which will be released in next week's newsletter. Thanks for all of your dedication and hard work! - Coach Joey MONDAY EMOM x 20:00 Min 1: DB Bench Press (50s/35s) Min 2: Kettlebell Swings (53/35) Min 3: Bike Calories Min 4: Rest  TUESDAY AMRAP x 21:00 7 Strict Pull-ups 14 Wall Balls (20/14) 21 Sit-ups 42 Double Under WEDNESDAY 4 ROUNDS FOR REPS 1:00 Row Calories 1:00 Sandbag Cleans (100/75) 1:00 Wall Walks 3:00 Rest THURSDAY 4 SETS 10/10 DB External Rotation 10/10 ATG Split Squat 20 Tib Raises SWEAT or SKILL AMRAP x 15:00 15/12 Row Cals or 12/9 Bike Cals 20 Alternating V-Ups 20 DB Alternating Plank Rows (50s/35s) 200ft Farmer Carry **OR** Practice skills for 15:00. FRIDAY Front Squat Build to a 1RM in 20:00 5 ROUNDS FOR REPS 1:00 on / 1:00 off 20 DB Goblet Walking Lunge (50/35) AMRAP DB Lateral Burpees SATURDAY [Teams of 2] 4 ROUNDS FOR REPS 2:00 Bike Calories (1:00/partner) 2:00 AMRAP "Mini DT" (alternate rounds) 2:00 Rope Climbs (alternate every rep) 1 round of "Mini DT" is: 5 Deadlift (155/105) 3 Hang Power Clean 1 Shoulder to Overhead

JOURNAL ARTICLE OF THE WEEK The Push-up PROGRAMMING Recovery is going to be very important this week. I was very sore after Monday and Tuesdays workout, so be sure to use Wednesday and Thursday as recharge days. You'll be tempted to take a rest day, but I found it more helpful to move at a lower intensity for a couple of days and was able to hit it hard again for Fridays workout. This will be our peak week before throttling back for the Open. Thanks for all of your hard work and dedication! - Coach Joey MONDAY Thruster 12:00 to build to a quality 3-rep Barbell taken from the floor 10-1 Thruster (95/65) Chest-to-Bar TUESDAY 5 rounds for reps AMRAP 2:00 / Rest 2:00 70 Double Under 20/15 Push-ups 10 Deadlift (225/155) WEDNESDAY EMOM x 20:00 Min 1: 10 DB Step-ups (50s/35s) Min 2: 10 Burpees Min 3: AMRAP Row Calories Min 4: Rest 3 rounds 10 V-Ups 10 Alternating V-Ups 20 Plate Russian Twists THURSDAY Shoulder Press 5x5 @ 75-80% of 1RM Perform a set on the 2:00 AMRAP x 12:00 12 Shuttle Runs (50ft = 1) 6/6 Single Arm DB Push Press (50/35) 12 Medicine Ball Cleans (20/14) FRIDAY Power Clean 12:00 to build to a quality single For time 15 Power Clean (185/125 or 75% of single) 30 BBJO (24/20) 30/24 Bike Cals or 40/30 Row Cals 30 BBJO 15 Power Clean SATURDAY [TEAMS OF 2] AMRAP x 30:00 1,000m Row 60 Wall Balls (20/14) 30 Toes to Bar Work may divided as needed.

TRAINING AVAILABILITY Due to the lack of interest to attend a workshop this month, I wanted to make myself available to those of you who want to focus on a specific area (skills, mobility, or specific movement correction). I'll be offering this in private and semi-private sessions (up to four people). These will be one hour sessions, which will include programming for you to do outside of class to continue developing. I will also provide more appropriate scaling options and progressions for you to bring into classes. PRICING 1:1 = $100 2:1 = $50/person 3:1 = $33/person 4:1 = $25/person This small group training will serve the same purpose as a workshop, only more specific and planned around the movement the individual/group would like to work on. Please see below for February availability and fill out the form if you're interested in scheduling a session. FEBRUARY AVAILABILITY Wednesday 2/5 Friday 2/7 Saturday 2/8 Monday 2/10 Tuesday 2/11 Thursday 2/13 Friday 2/14 Monday 2/17 Thursday 2/20 Saturday 2/22 Tuesday 2/25 Wednesday 2/26 Friday 2/28

2025 CROSSFIT OPEN Shoutout to Coach Parker for putting together this awesome info packet for our 2025 Community Open! Click on the button below to learn everything you need to know!

CROSSFIT OPEN PLANNING Our coaches met this week to outline plans for running the 2025 CrossFit Open at CFG. We will be finalizing the details this week and releasing a full breakdown in next week's newsletter. We're so excited to celebrate our community and test our fitness on February 28th, March 7th, and March 14th! JOURNAL ARTICLE OF THE WEEK Science: Rest When You're Dead Research shows activity is better for injuries and soreness. PROGRAMMING OVERVIEW Last week included testing to identify specific cycle rates under fatigue that will help guide intervals for upcoming programming. There were a few workouts that were intended for the majority of people to get time capped. I appreciate everyone's hard work and willingness to challenge themselves to finish some of these workouts under aggressive time caps. Strength development is going to be a main objective this week, with heavy 5's in the bench, squat and deadlift. We'll be supersetting the primary lifts with a secondary movement to help improve our strict pulling/pressing for gymnastics. I wanted to give a big shoutout to Coach Parker, Armando and Ben for their help with this week's programming. I was able to test a couple of workouts with Parker and Armando, which is always more fun than suffering alone. Ben and I collaborated on this Thursday's class, for which I am very grateful for his awesome input and am stoked to give a try later this week! Thanks for your hard work and dedication. -- Coach Joey MONDAY 1/20 For time [Buy-in] 50/40 Bike Calories Partitioned as needed: 50 Toes to Bar 50 Power Cleans (155/105) [Cash-out] 50/40 Bike Calories TUESDAY 1/21 Bench Press 15:00 to build to a heavy 5 Perform 8-12 DB single arm bench rows after each set. 4 rounds for reps 1:00 Wall Walks 1:00 Double Under 1:00 Row Calories 1:00 Rest WEDNESDAY 1/22 Back Squat 18:00 to build to a heavy 5 Perform 3-5 strict pull-ups after each set. Add weight as needed. AMRAP x 12:00 [Teams of 2] 16 DB Front Rack Walking Lunge (50s/35s) 8 Burpee Pull-ups Work/Rest alternating each movement. Partner A does their lunges and then rests while Partner B does their lunges. Then, Partner A does their burpee pull-ups while Partner B rests. Finish the round with Partner B doing their burpee pull-ups while Partner A rests. THURSDAY 1/23 3 sets 12 Barbell Upright Rows 12 Plate Dead-bugs 12 Alternating DB Hammer Curl w/ Iso Hold For time 5-4-3-2-1 Rope Climbs 15-12-9-6-3 Shuttle Runs (50ft) Every 2:00 (including 0:00), perform 15 AbMat sit-ups. FRIDAY 1/24 Deadlift 18:00 to build to a heavy 5 Perform 1-3 strict handstand push-ups after each set. Add deficit as needed. 15-12-9-6-3 Deadlift (225/155) Handstand Push-up OR If you're planning on doing "Giosi" tomorrow, I recommend you practice skills, and/or do mobility/active recovery after the strength segment to give the body a break before the big workout! SATURDAY 1/25 "Giosi" Jeff Giosi was a man of faith, devoted husband and father, owner of CrossFit Morgantown, elite athlete, wellness pioneer, firefighter, coach, son, brother, and best friend. Jeff passed away unexpectedly on January 23rd, 2021. Jeff had excellence in his career, but it was his impact on individuals and his greater community that he will be remembered for. 10, 20, 30, 20, 10 is a repetition scheme that represents Jeff’s date of passing, January 23, 2021. (1.23.21) The repetitions are broken up by 1 Power Clean and 3 Front Squats, which represent the ages of Jeff’s sons, Mackie (1-year-old) and Arlen (3-year-old) at the time of his passing. The time cap is 29 minutes to honor the wedding anniversary of Jeff and Sarah, which took place on August 29th. Coach Parker knew Jeff personally and started her CrossFit journey with him as her first coach. We'll be honoring his life by participating in this annual special workout. For time (29:00 cap) 10 Deadlifts (185/125) 10 Chest-to-Bar 1 Power Clean + 3 Front Squats 20 HSPU 20 Bar-Facing-Burpees 1 Power Clean + 3 Front Squats 30 DB Snatch, alt (50/35) 30 Toes-to-Bar 1 Power Clean + 3 Front Squats 20 HSPU 20 Bar-Facing-Burpees 1 Power Clean + 3 Front Squats

Skill Workshops: I’ll be available to do a skill workshop on either February 8th or 22nd. This will be free for CFG members! I’d like to gather some movements/skills that our members would like to go over in a workshop setting. Please email joeyadduci@gmail.com the date that works best for you, along with 1-2 topics you’d like to cover. 1:1 Coaching Availability: If you’re looking to improve 1-3 specific movements, I’ll be available outside of class hours to provide assessments and coaching. These sessions may be 30 minutes (1 movement), or 60 minutes (2-3 movements). These are NOT workouts, they are a chance to break down your movement and correct any faults holding you back. Then, we’ll come up with a progression to move you closer to your goal over the next month. I’ll provide you with four weeks of individual programming to perform 2x week outside of class. This extra work will only take 10-20 minutes per session, so they will compliment the class training and shouldn’t interfere with it. Sessions cost $50 for 30-minutes and $100 for 60-minutes (the programming is included in this fee). If you’re interested in learning more, my available dates are listed below. Please email joeyadduci@gmail.com for more information! Wednesday 1/15 Friday 1/17 Tuesday 1/21 Thursday 1/23 Friday 1/24 Cycle Overview: We’re moving into our Open Prep cycle to get ready for the 2025 CrossFit Open. Our gym will be programming the Open workout as our Friday class workout on February 28th, March 8th, and March 14th. We will be releasing more information regarding themes and extracurriculars for our community sometime soon. Today’s post is more geared towards the fitness side of things. Below you’ll find information about common movement combinations, popular movements, and an outline of this cycle’s structure over the next six weeks. If anyone has questions or feedback, don’t hesitate to reach out to me via text or email! Thanks for all of your hard work and dedication. – Coach Joey Most Common Movement Combinations in the Open: Thruster and Chest to Bar Deadlift and Handstand Push-up Wall Balls and Rowing OR Muscle Ups Toes to Bar and Cleans Wall Walks and Double Under Skills: Toes-to-Bar Chest-to-Bar Handstand Push-ups Double Unders Bar Muscle Up Ring Muscle Up Overhead Squat Snatch variations Clean & Jerk variations Conditioning and Common Loading/Volume: Thrusters (95/65lbs for 30-60 reps) Deadlifts (225/155 for 30-60 reps) Wall Balls (100+ reps) Wall Walks (15+ reps) Burpee Variations (50+ reps) DB Lunges (50/35lbs for 50+ reps) DB Snatch (50/35 for 50+ reps) Row (always for calories) Shuttle Runs Open Prep Lifting Structure: A WEEK: Olympic Lifting Variations Press Variations Squat Variations B WEEK: Bench Press Deadlift Back Squat Progression (everything but Olympic lifting) Session 1: Heavy 5 Session 2: Heavy 3 Session 3: Heavy 1 All lifting sets will be based on auto-regulation, meaning you are adding weight by form/feel daily to the assigned rep range. We’re lifting to a heavy top set for the day to prevent burnout with the combination of our harder conditioning. The goal is to add weight on the bench, back squat and deadlift as the reps decrease each session. Warm-ups: Be sure to bring your grips and jump ropes to class daily. We will be mixing in regular double under practice and bar work to increase our exposure/frequency to help develop these skills. Double Under practice Pull-up strength (negatives + tempo work) Toes to Bar accessory (hip flexor work) Kip swing skill Skill Work: You’ll begin to notice on “A” weeks we’ll have designated skill segments for you to practice movements without the stress or fatigue of a workout. This is the time to scale up from where you are currently, before scaling back down during the workout to achieve the stimulus. Your coach will be able to help you identify where you are for certain movements, but it’s important to take ownership of your development. Practice needs to be done at low heart rates and in low rep ranges (1-3). This is NOT meant to be taxing, we’re focused on refining mechanics and improving coordination/timing. It should feel productive and intentional. If you feel lost, you may be trying to move up a level too quickly. If you don’t care about skills, you can always substitute strict work to improve your strength during this time. Be sure to communicate with your coaches! MONDAY 1/13 Bar Muscle Up Skill: Choose an option that’s beyond your ability to do in workouts, but that you can intentionally practice before scaling back in the workout. For example, if box bar muscle ups are appropriate for you to do 5’s unbroken in today’s workout, scale UP to banded practice during this skill work. Level 1 - Work on kip swings Level 2 - Work on box bar muscle ups Level 3 - Work on banded bar muscle ups Level 4 - Work on bar muscle ups Level 5 - Work on strict bar muscle ups Every 2:00 x 7 rounds 5 Bar Muscle Up 10 DB Snatch, alt (50/35) 50 Double Under Rx+ (7 BMU, 14 DB Snatch, 70 DU) TUESDAY 1/14 3 rounds for reps 5:00 AMRAP / 5:00 REST 15 Push-ups 30 Box Jump Overs (24/20) 15 Push-ups 30/24 Row Calories Rx+ (same work, push-ups not split) 30 Push-ups 30 Box Jump Overs (24/20) 30/24 Row Calories WEDNESDAY 1/15 Front Squat 15:00 to build to a heavy set of 5 5 rounds for time 15 Deadlifts (95/65) 12 Hang Power Clean 9 Thrusters THURSDAY 1/16 Chest-to-Bar Skill: Choose an option that’s beyond your ability to do in workouts, but that you can intentionally practice before scaling back in the workout. For example, if jumping C2B are appropriate for you to do 7’s unbroken in today’s workout, scale UP to banded practice during this skill work. Level 1 - Work on kip swings Level 2 - Work on jumping C2B (with kipping motion) Level 3 - Work on banded C2B Level 4 - Work on C2B (kipping or butterfly) Level 5 - Build to a 5RM weighted C2B if you have 10+ butterfly C2B 3 rounds for reps 1:00 Chest-to-Bar 1:00 Double Under 1:00 Bike Calories 1:00 Rest FRIDAY 1/17 3 Position Snatch Spend 15:00 practicing, working through each position (from the floor, hang, dip) in one smooth complex. Add weight as form allows. These may be squat/power/muscle variations depending on the skill level of the individual athlete. 3 rounds for time 400m Run 15 Power Snatch (95/65) 15 Bar-Facing-Burpees SATURDAY 1/18 Strict Press 12:00 to build to a heavy set of 5 AMRAP x 20:00 [Teams of 2] 100 Wall Balls (20/14) 100 Row Calories Divide reps/calories as needed.