Saturday July 30

Warm Up

30 Squats

20 Push Ups

WOD

20 Pull Ups

30 Push Ups

20 Pull Ups

40 Sit Ups

20 Pull Ups

50 Squats

20 Pull Ups

Finish

Stretch

Friday July 29

Warm Up

30 Flutter Kicks

20 Push Ups

10 Mountain Climbers (4 ct)

WOD

"DECK OF CARDS"

Face cards are 10, aces are 11, flip a card until the deck is depleted, perform the movement and the specified number of reps. :)

HEARTS =         Burpees

DIAMONDS =  Mountain Climbers (4 ct)

SPADES =         Flutterkicks (4 ct)

CLUBS =           Sit Ups

JOKERS =         Run

Finish

Watch some Games !!!!!!!!!!!

Thursday July 28

Warm Up

30 Sit Ups

20 Pull Ups

Mas Repetitions Ring Dips

WOD

"Grace"

30 Repititions

Clean and Jerk (135/95)

Finish

Max Repetitions Push Ups

Wednesday July 27

Warm Up

200 Jump Ropes

20 Push Ups

30 Squats

800 m Run

WOD

"ANNIE"

50 40 30 20 10

Double Unders

Sit Ups

Finish

400 m Run

Kathy Kopf

Kathy Kopf

Kathy Kopf is a model citizen sure and even model citizens require change in their lives. When Kathy began at CFG she spoke one possibility into existence, "I choose to resemble Mrs. Obama before my school reunion!" Freaking awesome! Muscle building rather than weight loss has been her main goal. She has just had her reunion. Tell me if I am wrong, and with the utmost respect to Mrs. Obama, Kathy you are an upgrade and have surpassed your goal. Muscle is what she desired and muscle is what she has. It just goes to show you that desire combined with integrity, and the power of choice creates amazing possibilities into reality. As her physical prowess will always remain important to her Kathy is continuing to speak other beautiful value adding additions into this world. Kathy has become a master at creating value in her family, relationships, and in her entire space. I and many others have a lot to learn from this outstanding woman join me in the study and listening of her life.

Brett P. Lark

CrossFit Generate

Tuesday July 26

Warm Up

200 m Run

100 Jump Rope

20 Ring Dips

WOD

"BARBARA"

5 Rounds for time

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Rest for 3 min (Subtract 12 min from time)

Fininsh

Roll Out

Monday July 25

Warm Up

40 Squats

30 Pull Ups

50 Sit Ups

WOD

10 Weighted Lunges (25/10)

10 HSPU

20 Weighted Lunges (25/10)

20 Push Ups

20 Weighted Lunges (25/10)

10 HSPU

10 Weighted Lunges (25/10)

Finish

500 m Row for Time