Free Skill Workshops
Coach Joey is offering free skill workshops for CFG members on either February 8th or 22nd. Email joeyadduci@gmail.com with your preferred date and 1-2 movement topics.
1:1 Coaching Availability
Individual sessions focus on improving 1-3 specific movements through assessments and technique corrections. Sessions: 30 min ($50) or 60 min ($100). Includes 4 weeks of supplementary programming (10-20 min, 2x weekly). Available: 1/15, 1/17, 1/21, 1/23, 1/24.
Cycle Overview
This 6-week Open Prep cycle prepares athletes for the 2025 CrossFit Open. CFG competition dates: February 28th, March 8th, and March 14th.
Most Common Movement Combinations
- Thruster and Chest to Bar - Deadlift and Handstand Push-up - Wall Balls with Rowing or Muscle Ups - Toes to Bar and Cleans - Wall Walks and Double Unders
Focus Skills
Toes-to-Bar, Chest-to-Bar, Handstand Push-ups, Double Unders, Bar Muscle Ups, Ring Muscle Ups, Overhead Squat, Snatch/Clean & Jerk variations.
Conditioning Focus
High-volume work: thrusters (95/65, 30-60 reps), deadlifts (225/155, 30-60 reps), wall balls (100+ reps), burpees (50+), rowing.
Week 1 Programming (Jan 13-18)
**Monday 1/13** — Bar Muscle Up skill + 7 rounds: 5 BMU, 10 DB Snatch (50/35), 50 Double Unders (every 2:00)
**Tuesday 1/14** — Three 5-minute AMRAPs (5:00 rest): 15 Push-ups, 30 Box Jump Overs (24/20), 30/24 Row Calories
**Wednesday 1/15** — Front Squat to heavy set of 5, then 5 rounds: 15 Deadlifts (95/65), 12 Hang Power Cleans, 9 Thrusters
**Thursday 1/16** — Chest-to-Bar skill progression + 3 rounds of 1-minute intervals (C2B, Double Unders, Bike Calories, rest)
**Friday 1/17** — 3 Position Snatch + 3 rounds: 400m Run, 15 Power Snatch (95/65), 15 Bar-Facing Burpees
**Saturday 1/18** — Strict Press to heavy set of 5, then 20-min team AMRAP: 100 Wall Balls (20/14), 100 Row Calories
