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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.

Our six month consistency club is a wrap for 2024! Cheers to the 20 athletes who found a way to prioritize consistency in their fitness for the first half of this year. Each athlete has earned an exclusive club tee that will be given out at the end of this month in a fun ceremony. This is where we will draw the winner of a six month FREE membership at CrossFit Greenville. More details will be released shortly! Jenna Decker (136 classes) Somer Hill (126 classes) Carroll Hightower (121 classes) Erica Tyson (119 classes) Jess Danison (115 classes) Wayne Flint (115 classes) Neil Brewer (110 classes) Marybeth Eason (109 classes) Tim Miller (109 classes) Mandy Dockendorf (107 classes) Andy Di Mattina (105 classes) Matthew Peterson (105 classes) Trey Robins (105 classes) Zion Streeter (105 classes) Zaidat Badiru (104 classes) Audra Cox (101 classes) Cold McCord (101 classes) Jeff Sterling (101 classes) Keith Williams (101 classes) Keely Spruill (100 classes)

We're rolling into the final month of our six month consistency challenge for 2024! Five athletes have already clinched their spot in the consistency club. There are 14 athletes on pace to finish June over the 100 class mark and six athletes who will need a strong final push to be the comeback kids of this challenge. Just a reminder of how the game is played: You must complete 100 classes between January and the end of June (open gym counts towards attendance). All qualifiers will earn a Consistency Club shirt and be eligible to win the six month free membership! Clinched Jenna Decker (112 classes) Sommer Hill (103 classes) Erica Tyson (101 classes) Wayne Flint (101 classes) Carroll Hightower (100 classes) On pace Jess Danison (99 classes) Marybeth Eason (95 classes) Tim Miller (92 classes) Zaidat Badiru (92 classes) Neil Brewer (89classes) Andy DiMattina (88 classes) Keely Spruill (88 classes) Matthew Peterson (88 classes) Mandy Dockendorf (87 classes) Trey Robbins (87 classes) Jeff Sterling (86 classes) Jeremy Borrelli (86 classes) Travis Albea (85 classes) Audra Cox (84 classes) Comeback kids? (there are 25 available class dates in June) Jill McGlohon (82 classes) Zion Streeter (82 classes) Cole McCord (81 classes) Keith Williams (81 classes) Butch Fleming (73 classes) Don McGlohon (73 classes)

With the construction happening on Dickinson Avenue this year, we're going to offer an Uptown running route for athletes that don't want to run 4 x 400m repeats to start and finish their workout. This route is a down-and-back route, where you'll be running to the Blackened Kracken and back following the above map. See below for a written description of the route. Start down Clark St and turn right on Bonner's Lane Make a left on S Pitt St towards Greenville Fire Station 1, following S Pitt St to W Fifth St Turn right on W Fifth St and run to the Blackened Kracken Bar & Grill Once you've arrived at the intersection of W Fifth St and Cotanche St, turn around and return back to the gym following the same steps in reverse

ON TRACK (32+ classes) Parker Wisman-Raven (42) Erica Tyson (41) Jenna Decker (40) Wayne Flint (40) Zion Streeter Tim Miller (39) Carroll Hightower (38) Somer Hill (38) Jeremy Borrelli (37) Jess Danison (37) Marybeth Eason (37) Travis Albea (37) Trey Robbins (37) Jeff Sterling (36) Cole McCord (35) Jill McGlohon (35) Keely Spruill (35) Mandy Dockendorf (35) Anna Seguin (34) Josie Smith (34) Leanna Thorn (34) Mary Wheeler (34) Audra Cox (33) Joey Adduci (33) Jude Wisman-Raven (33) Matt Peterson (33) John Reeves (32) Hugh Lee (32) Keith Williams (32) Zaidat Badiru (32) IN THE HUNT (24-31 classes) Andy Di Mattina (31) HannahGrace Reeves (31) Anne dos Santos (30) Butch Flemming (30) Dennis Barber (30) Emily Seguin (29) Hunter Steed (29) Mark Weber (29) Neil Brewer (29) Carly Ardila (28) Don McGlohon (28) Matt Scully (28) Crystal Vance (27) Megan Beck (27) Yara Quezada Miller (27) Reese Wisman-Raven (26) Adam Kolb (25) Ashley Turner (25) Cynthia Santos (25) Diane Majewski (25) Mary Claire Ball (25) Matt Hines (25) Grace Kwiatkowski (24) Sam Harrison (24)

ON PACE TO 100+ CLASSES Alex Best (16 classes) Andy Di Mattina (17 classes) Anna Seguin (19 classes) Carroll Hightower (18 classes) Cole McCord (20 classes) Liz Brennan (16 classes) Emily Seguin (17 classes) Erica Tyson (20 classes) Hugh Lee (20 classes) Jeff Sterling (19 classes) Jenna Decker (21 classes) Jeremy Borrelli (17 classes) Jessica ... The post Consistency Club Tracker: January appeared first on CrossFit Greenville.