FRIDAY Oct 28

WARM UP

150 jump rope

WOD

pg 87 old/164 new book

"O SQUAT THIS"

5 rounds for time

10 OH Squat

10 Pushups

10 Situps

FINISH

Work on "Clean and Jerk"

Updates!

Reminder, Friday night classes are canceled for tomorrow. That is the 4:30, 5:30, and 6:30 classes. All the trainers and many of the members will be participating in the Barbells for Boobs held at the Glenwood Springs CrossFit location.Everyone is more than welcome to attend and at least spectate. Good luck to all those who are competing. The competition starts at 5:30 PM this Friday.

Also starting today until November 18th all of the members at CrossFit Generate have 15% off of all minamalist shoes at Independence Run and Hike in Carbondale. Shoes offered include the inov-8s and Vibram's Five Fingers. Just show a form of ID the have a list of all of you.

We just ordered another batch of rollers and will be in early next week! Also we ordered 10 copies of the "Everyday Paleo" an aggressive Paleolithic Cook Book that helps plan for the lifestyle! Books are $30.00

Toni Rae McWilliams Birthday is this weekend. Please wish her a happy birthday and remind her of how old she is getting!!!

Last but not lease send a shout out to all the following as they have not been able to make CrossFit last week too often for no apparent reason:

Gina Odom

Amy Dupont

Karen Barhite

Robin Kondrat

Justin Hale

Rebecca Hale

:)

HAPPY HALLOWEEN! STAY SAFE TRICK OR TREATERS!!! Don't bother coming to our place... unless you want some organic lightly cooked steak!!!! MMMMMMMM!  "What that won't get me hyper!"

THURSDAY Oct 27

WARM UP

50 Flutterkicks

25 Lunges

WOD

pg 90 old/ pg166 new book

"BW 13" FRAN

3 Rounds for time

21-15-9

Burpees

Pullups

FINISH

Max time wall sit

WEDNESDAY Oct 26

WARM UP

Run 800m

WOD

pg 66 old/pg

"AMANDA"

3 rounds for time

9-7-5

Squat snatch

Muscle Ups

FINISH

Run 800m

TUESDAY OCT 25

WARM UP

Row 250m

50 Situps

WOD

"F**KING HARD" NAMED BY MINI WHEAT

5 Rounds for time

20 Box jumps

20 KB swings

20 Wallballs

20 Leglifts

FINISH

Stretch and roll out

MONDAY Oct 24

WARM UP

50 Pushups

WOD

pg164 new book/ pg 88 old book 

"BW 3"

4 rounds for time

50 squats

400m run

FINISH
45 Hang Cleans (45/35)