Saturday June 4

Warm Up

400 m Run
30 Squats

20 Pull Ups

WOD

3 Rounds

10 Pull ups

10 Dead-lifts

Finish

Bench Press 3 - 3

Announcements

Announcements:

1. A beginners Foundations Class is approaching this June. The class will be held Monday, Wednesday, and Friday for two weeks June 13, 15, 17, 20, 22, and 24. Two times are available: 8:00 AM and 6:30 PM. If any of your friends have been asking, "how the heck are you looking so freaking good?" point them here because this is the class that they must first attend before they can become a member. Cost for the classes is $80.00 / person unless they come in a group in which case the cost is $60.00 / person. Rock on CrossFiter Nation

2. Saturdays are officially try out CrossFit for Free day. Saturdays are designed to be a big workout party and will be designed to be easily manageable for the novice and fire breather a like. This is a great opportunity for friends to check out CrossFit without making a financial decision. Enjoy these days to mix and mingle with some way cool people.

3. We are now officially affiliated! WOOOHOOOO!!! This announcement is to let you know that now you may feel free to wear your shirt out in public, talk about CrossFit to your friends, and literately scream "CrossFit, CrossFit, and I don't care who hears me cause I'm in love..." Ok, maybe tone it down, I think you get the idea. You can check out our new website at www.crossfitgenerate.com . Yes, yes I know how stupendous the website is... no comments please we are working on making it slightly more attractive, at least it works.

4. Finally please pray for Vivian as her Truck recently broke down. Vivian is a great asset to our team and uplifts us all with your positive and fearless attitude toward life... return the favor.

Looking forward to helping everyone meet their goals.

Brett Lark P.

Friday June 3

Warm Up

200 Jump Rope

30 Lunges

WOD

2 Rounds of:

1000 m Row

Rest 5 -10 min

Finish

10 minutes of Goal Work

Thursday June 2

Warm Up

200 Jump Rope

30 Pull Ups

40 Sit Ups

WOD

Pull Ups

1 the 1st min

2 the 2nd min

3 the 3rd

etc. until failure

Finish

5 min goal work

Wednesday June 1

Warm Up

20 Squats

20 Push Ups

10 Leg Lifts

200 m Run

WOD

Tabata Ehhhh?

(6 Rounds)

Squats

Sit Ups

Lunges

Leg Lifts

Finish 

Roll Out

5 Splits Work

Tuesday May 31

Warm Up

15 Goal Reps

250 m Row

WOD

21    15     9 

Press (75/45)

Burpees

Finish

10 of Goal work!

Monday May 30

Warm Up

10 Burpees

Bear Crawl 20 m

16 Weighted Lunges

WOD

"Memorial Day Workout"

4 Rounds

10 m Army Crawl

20 Squats

10 m Arm Crawl 

40 Sit Ups

Finish

10 Minutes work on Goal

Saturday May 28

Warm Ups

200 Jump Rope 

5 minutes of working on goals

30 Squats

20 Push Ups

WOD

        Partner Work Out

                          400 m Run

                          40 Overhead Squats (65/45)

                          400 Jump Rope

                          40 HSPU

                          400 m Run

Finish

MAX Deadlift

TONI and JEAN 13:35