Friday August 17

Front Squat - Great Vid

Strength

100 O-Shiz Front Squats ( Should be hard to do 10 the first set )



WOD

"Evolution"

3 Rounds For Time

6 Lengths Bear Crawl

Run 400 m

Gymnastics Seminar

 

Reminder that the Gymnastics Seminar is this Saturday.

The Seminar is from 10 AM - 3 PM

Lyndee wanted to make sure to let everyone know to bring:

Water
Lunch
2 x Snacks

Clothes you can Move around in

and
Athletic Tape for your hands for the bar work.

Leave:

Your ego and worries.

Everyone will go at their own pace. But she promises that everyone will be extremely sore afterward and that you won't know if it is from Stretching or the Core Work.

If you are not signed up yet and want to just bring your entry fee to the class. Please bring cash or check in the amount of $30.00 to the event. Make checks out to CrossFit Generate.

Proceeds go to getting Lyndee Certified.

Have a Great Weekend.

Brett

P.S. I am going to an individual competition in Leadville on Saturday and leaving Friday Afternoon.

Friday morning classes are the same and here is the schedule for Friday Night and Saturday.

Friday Night Classes

Closed - 4:30
Closed - 5:30



Tough Mudder Workout - 6:30 w/ Matt Drymon (expect to get wet)

Pot Luck - 7:30 Please bring a Paleo Dish and a Bag of Ice. 

                                 Make sure to show up at 6:30 - not 7:30

Saturday Classes

Open - 8:00 AM  - w/ Amanda Lark

Closed- 9:00 AM

Gynastics Seminar - 10:00 AM - w/ Lyndee Zalenka

Wish me luck CFG.

Thursday August 16

CFG: Reminder that the schedule has changed. Monday and Wednesday CrossFit Kids class is at 5:30 PM now and 4:30 is freed up.

Check the schedule here:  Schedule

Hand Stand Push Ups Progression

800 m Run
50 Push Ups

1000 m Row for Time

WOD

5 Rounds

2 Rope Climbs 

5 Hand Stand Push Ups

Wednesday August 15

 Bar Muscle Ups Discussed

"Interesting"

If you Row the Fastest Time / gender /the entire day              22 - 16 - 10
If you do not row the Fastest Time / gender / the entire day    28 - 22 - 16


Row

Pistols
Bar Muscle Ups


200 Push Ups (Get um Done)

Tuesday August 14th

"I can't believe that I am saying this, but a miss my calluses." Cynthia Cohu

:-) Don't worry Cynthia they will be back before you know it. Welcome back Cynthia!

WOD

3 Rounds of

OTM each station

20 Toes 2 Bar
20 Wall Ball
20 Burpees
20 Ring Dips
Rest


(15 min total)

Post total Reps to Comments


Finish with


50 O-Shiz Deadlifts

On a side note Top CrossFit Women Athletes are not bulky or manly. It you are your friends are worried about not looking like a women, check out some of the best and tell me that you wouldn't like to have their physique. Eating clean and functional movements performed at high intensity with constant variance, produces strong, independent and good looking women. Just plain and simple. :-)

Monday August 13

Tire Flipping!

Swearing Jar: So I have been noticing lately that my mouth is getting a little filthy... :-( . As a matter a fact it has become a concern of mine that practically decent ladies are transforming into sailors as we move along here.
"Confessions are harder today padre!" :-)

So every time someone swears it is 2 burpees. Why such a low amount you ask well we started this on Thursday last week and I had racked up about 50 burpees before the day was over. I think 2 is just plenty.

Here is to cleaning up our lifestyles body and mouth! :-)



WOD

Stretching

Then

"Junk Yard"

5 Rounds

50 m Tire Flips
200 m Run
20 Push Ups

Post scores to Comments

Tough Mudder Training 6:30 PM

All are welcome: Admission is one bag of ice! :-)

1 Ice Water Dunk
1 Mile Run
3 Rope Climbs
1 Ice Water Dunk
400 m Run
20 Clean and Jerks (135/95)
1 Ice Water Dunk
800 m Run
50 Pull Ups

Pass Out