Warm Up
200 m Run (To the Park and Back)
20 Squats
10 Push Ups
Group Stretch
WOD
Partner Workout
Trade off doing repetitions between you and your partner (Tag team)
200 Squats
600 Jump Rope
300 Push Ups
Finish
Stretch Out Hamstrings Like No Tomorrow
Friday, May 6, 2011
Thursday, May 5, 2011
Announcements!
Hello local CrossFiters,
Thanks for checking out our blog daily, it is important to know how to best achieve your fitness and athletic goals. Also please submit your e-mail address and comment on the WOD every now and again. This is a great way to create community even with the members spread out throughout the week. Get connected! Following are some pretty important announcements. Check them out.
1. This Saturday May 7th Yoga will be cancelled, however, class will be held at it's normal 9:00 am time. (Check for updates on Firday) Chera Kearns will be achieving her CrossFit Level 1 Certification in Denver this weekend. She is super excited and a little nervous, so give her an "at a girl" next time the two of you bump into each other. Chera has come a long way since she has started here, tell her how much she has been an inspiration.
2. As a growing business we are constantly improving the system that is run here. A part of that change is that the gym's functions will be a bit more structured. Please show up at the correct times for each class. From now on the person who is late will add one Burpee for every minute of tardiness to their warm up.
3. Also, enjoy paying $5.00 less for your membership when you attend at least 4 CF classes each week for the previous month. (Starting in May) If you want to be here... then be here.
4. T-Shirts are ordered and are on their way. They will most likely be here mid week sometime. Check the blog for more info.
5. Cinco de Mayo is today and is also our daughter's, Tehya, birthday. We are holding a party for her tonight at 6:30 at apartment 1301 of the River Park apartments in New Castle. All members are invited. We are providing a paleo meat dish. Please bring a paleo small side for others to try. Wine is a good suggestion... ok just kidding. But really...
6. Red Cross CPR and First Aid will be held this month. I am told that many New Castle Town Members will be attending. E-mail or ask about registration
Dates: June 25, 2011 & July 26, 2011
Thanks for checking out our blog daily, it is important to know how to best achieve your fitness and athletic goals. Also please submit your e-mail address and comment on the WOD every now and again. This is a great way to create community even with the members spread out throughout the week. Get connected! Following are some pretty important announcements. Check them out.
1. This Saturday May 7th Yoga will be cancelled, however, class will be held at it's normal 9:00 am time. (Check for updates on Firday) Chera Kearns will be achieving her CrossFit Level 1 Certification in Denver this weekend. She is super excited and a little nervous, so give her an "at a girl" next time the two of you bump into each other. Chera has come a long way since she has started here, tell her how much she has been an inspiration.
2. As a growing business we are constantly improving the system that is run here. A part of that change is that the gym's functions will be a bit more structured. Please show up at the correct times for each class. From now on the person who is late will add one Burpee for every minute of tardiness to their warm up.
3. Also, enjoy paying $5.00 less for your membership when you attend at least 4 CF classes each week for the previous month. (Starting in May) If you want to be here... then be here.
4. T-Shirts are ordered and are on their way. They will most likely be here mid week sometime. Check the blog for more info.
5. Cinco de Mayo is today and is also our daughter's, Tehya, birthday. We are holding a party for her tonight at 6:30 at apartment 1301 of the River Park apartments in New Castle. All members are invited. We are providing a paleo meat dish. Please bring a paleo small side for others to try. Wine is a good suggestion... ok just kidding. But really...
6. Red Cross CPR and First Aid will be held this month. I am told that many New Castle Town Members will be attending. E-mail or ask about registration
Dates: June 25, 2011 & July 26, 2011
Days of Week: Wednesday & Thursday
Time: 10:00 AM – 3:00 PM (Lunch @ 12:30 PM)
Location: CrossFit Generate - 303 West Main St , New Castle , CO 81501
Cost: $26.00 (City) $35.00 (Resident) $30.00 (Teen 14 – 18)
$20.00 (CF Generate Member)
$20.00 (CF Generate Member)
(970) 404 – 2124 larkfit@comcast.net (970) 984 - 7096
Call if you have any questions.
Thanks again for your up beat attitude that inspires and grants you success.
Thursday May 5
Warm Up
20 Mountain Climbers
2 min High Knees
1 min Wall Sit
10 Inch-worms
Finish
MAX Squat Clean 4 - 3 - 2
MAX Snatch 3 - 2 - 2
MAX Dead-lift 4 - 2
20 Mountain Climbers
2 min High Knees
1 min Wall Sit
10 Inch-worms
WOD
8 Round Tabata For Time
Skin he Cat
Overhead Squats
Reverse Pulls
Leg Lifts
MAX Squat Clean 4 - 3 - 2
MAX Snatch 3 - 2 - 2
MAX Dead-lift 4 - 2
Wednesday, May 4, 2011
Wednesday May 4
Warm Up
20 Lunges
Roll Out / Stretch
500 Jump Rope
50 Burpees For Time
Finish
25 L-Dips
Work on the Bridge
20 Lunges
Roll Out / Stretch
500 Jump Rope
50 Burpees For Time
WOD
2 Rounds for Time
25 Sit Ups
200 m Run
6 HSPU
25 L-Dips
Work on the Bridge
Tuesday May 3
Warm Up
30 Sit Ups
20 Pull Ups
8 Round Tabata Squats
Finish Choice
MAX Sit Ups within 4 minutes
MAX Bench Press 10 - 6 - 2
30 Sit Ups
20 Pull Ups
8 Round Tabata Squats
WOD
"Fran"
21 15 9
Thrusters
Pull Ups
Finish Choice
MAX Sit Ups within 4 minutes
MAX Bench Press 10 - 6 - 2
Monday, May 2, 2011
Monday May 2
Warm Up
30 Dips
MAX L-Sit on Paralettes
20 V-Ups
Finish
MAX Squat Clean 3 - 3 - 2
1000 m Row For Time
200 Push Ups For Time
30 Dips
MAX L-Sit on Paralettes
20 V-Ups
WOD
5 Rounds For Time of:
12 Pull Ups
50 Double-Unders
Finish
MAX Squat Clean 3 - 3 - 2
1000 m Row For Time
200 Push Ups For Time
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