Thursday February 24 "Jumping Burpees"

3 Rounds

                                 Burpees


                                 Jump Rope

Perform as many repetitions of each exercise for 2 minutes

Record total # of repetitions of everything. Good Luck!

Wednesday February 23 "Row Row Row Your BUTT OFF!"

"Row Row Row Your BUTT OFF"

FOR TIME:

5,000 m Row

or

2 Rounds

2,000 m Row

                 3 minute rest in between

Tuesday February 22nd "Gear Up"

CrossFit Total

                                50     Burpees
                                150   Sit-Ups


Perform the total number of all exercises in any order.

Then for Finish Work 

Front Squat

5 - 3 - 2 - 1 - 1

What is CrossFit and Where Will Everyone Benefit?

CrossFit builds us into what we never thought possible, unless hired as a professional athletes or actor/actresses. Every single person in Generate has made more and more progress to optimal fitness, the way God intended our bodies to operate and function. As we as a team uphold more and more of these values and traits we are able to assist and lead others. As we become better leaders we then have "more" to share and give to those less fortunate making the world a better place. The best way to pour into others and become a truly effective hand of God is to fill one's own cup to overflow, take the plank out of one's own eye, love one's self first.  The more we discipline and train our lives, we find that we are praying more, leading more, doing more, and listening more, making a larger impact because of the control we are Generating over our own lives. It is always a choice, we cannot let God use our lives if we cannot control our lives ourselves. With more control God can control our tongue, body, and lives. Love you guys. Brett

Monday February 21 "CINDY" or "MARY" SIG WOD

"CINDY"

AMRAP (As Many Rounds as Possible) in 20 min

                            5     Pull Ups
                            10   Push Ups
                            15   Squats

or

"MARY"

AMRAP in 20 min

                           5 Handstand Push-ups

                           10 One legged squats, alternating


                           15 Pull-ups




These are signature CrossFit WODs that are looked at 


consistently within the crossfit nation of how fit the 


athlete is. Don't be deceived these workouts are 


unforgiving and will test you at every turn. Good Luck 


and Have Fun!