Tuesday July 5

Warm Up

20 Push Ups

30 Squats

50 Sit Ups

WOD

21     15       9

• Squat Clean (135/95 from the ground every time)
• Clapping Push Ups

Finish

Bench Press 3 - 3 - 3

Monday July 4

Warm Up

200 m Run

40 Sit Ups

20 Lunges

WOD

3 Rounds

10 HSPU

30 Pull Ups

5 Front Squats

Finish

1000m Row

Thursday June 30

Warm Up

400 m Run

20 Push Ups

20 Reverse Pulls

WOD

AMRAP for 20 min

7 HSPU

12 L-Pull Ups

Finish

400 m Run for Time

Wednesday June 29

Warm Up

250 m Row

30 Push Ups

1 min Bridge

Pre WOD

Tabata 8 Round

Sit Ups

WOD

Deadlift

5 - 4 - 3 - 3

Finish

Roll Out

Tuesday June 28

Warm Up

200 m Run

30 Sit Ups

20 Pull Ups

20 Push Ups

WOD

3 Rounds

10 Reverse Pulls

20 Leg Lifts

10 HSPU

Fiinish

Front Squat 4 - 5

Monday June 27

Warm Up

200 m Run

200 Jump Rope

30 Sit Ups

20 Dips

WOD

TABATA Something Else (8 Rounds)

Pull Ups

Push Ups

Sit Ups

Squats

Finish

Bench Press 3-3

Saturday June 25

Warm Up

40 Sit ups

20 Pull Ups

200 m Run

WOD

3 Rounds

100 m Run

50 Jump Rope

100 m Run

20 Push Ups

Finish

Sturetch

Friday June 24

Warm Up

250 m Row

40 Sit Ups

Pre WOD Clean Work

 WOD

3 Rounds

5 Cleans (135/ 95)

20 Sit Ups

10 Double Unders

Finish

500 m Row For Time

Thursday June 23

Warm Up

500 m Row

30 Squats

30 Sit Ups

WOD

32       25       18

Dips

Pull Ups

Finish

No Finish

Tuesday June 21

Warm Up

WOD

3 Rounds

20 Weighted Lunges (45/25)

Push Ups

Finish

Partner Stretch

5 min Goal Work

Monday June 20

Warm Up

20 Bear Jumps

200 m Run

30 Push Ups

WOD

21 15 9

Deadlift (315/205)

Box Jump (30"/24")

FInish

50 Push Ups for Time

Saturday June 18

Warm Up

200 m Run

30 Sit Ups

20 Lunges

WOD

21 15 9

Pull Ups

Push Ups

Finish

Partner Stretching

Friday June 17

Warm Up

30 Squats

50 Sit Ups

20 Pull Ups

WOD

10 Burpees

         200 m Run

20 Push Ups

         200 m Run

30 Burpees

         200 m Run

20 Push Ups

         200 m Run

10 Burpees

Finish

Partner Stretching

Thursday June 16

Warm Up

30 Lunges

20 m Bear Crawl

10 HSPU

WOD

5 Rounds

6 Overhead Squats

Rest 1 min

Finish

Roll Out

5 min of Goal Work

Wendnesday June 15

Warm Up

200 m Run

WOD

21/0             15/0               9/0

Ring Dips

Jump Rope

Finish

Roll Out

5 min of Working on Goals

Foundations Workout

3 Rounds

30 Sit Ups

50 Jump Rope

5 Push Press

Side Workout 

20 Burpees FOR TIME

Tuesday June 14

Warm Up

200 m Run

30 Sit Ups

20 Pull Ups

WOD

MAX

Deadlift

5-5-3-3

Finish

Roll Out

5 min Goal Work

Monday June 13

Warm Up

100 Jump Rope

30 Sit Ups

30 High Knees

WOD

3 Rounds

20 Leg Lifts

20 Pull Ups

400 m Run

Finish

Roll Out

 Foundations Workout

CINDY

AMRAP for 10 min

5 Pull Ups

10 Push Ups

15 Squats

Saturday June 11

Warm Up

200 m Run

40 Sit Ups

WOD

2 Rounds

200 m Run

30 Push Ups

200 m Run

40 Squats

200 m Run

20 Pull Ups

Finish

No Finish Today

Friday June 10

Warm Up

25 Leg Lifts

2 min Planque

WOD

3 Rounds

40 Sit Ups

25 Push Ups

Finish

1000 m Row for Time

Thursday June 9 "Wake Up!"

Warm Up

30 Squats

20 Push ups

10 HSPU 

"Wake Up!"

10-9-8-7-6-5-4-3-2-1 for time of:

                       Dips

                       Overhead squats, 95 lbs (65 lbs)

Finish

250 Jump Rope for Time

Wednesday June 8

Warm Up

10 m Bear Crawl

30 Sit Ups

50 Jump Rope

3 rounds for time of:

12 Power Snatch (75/55)

24 Double-Unders

Finish

Roll Out

Tuesday June 7

Warm Up

40 Squats

30 Lunges

20 Pull Ups

"Lily"

21       15       9     Rep rounds of:

                        Hand Stand Push-ups


                        Pull - ups

Finish

50 Push Ups for Time

Monday June 6

 Warm Up

500 m Row

30 Push Ups

50 Jump Rope

WOD 

"ANNIE"

50    40    30    20    10

Double Unders and Sit Ups

Finish

MAX Planque

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

Friday May 27

Warm Up

100 Jump Rope

10 HSPU

20 Pull Ups

WOD

3 Rounds

6 Push Press (95/65)

30 Sit Ups

60 High Knees

Finish

30 Burpees For Time

Thursday May 26

Warm Up

250 m Row

10 HSPU

30 High Knees

WOD

3 Rounds

20 Pull Ups

20 Dips

20 Lunges

Finish

MAX Clean 2-2

 

Wednesday May 25

Warm Up

200 Jump Ropes

20 Squats

10 Reverse Pulls

WOD

5 KM Run / Walk

Finish

50 Leg Lifts For Time

Raelyn Hiebert

Raelyn Hiebert

Stats:

Can Squat Better than Most Veterans

Unmodified Pull Up: Not yet

Unmodified Sit Up: Yep

Unmodified Push Up: Not yet

Dead-lift max: 85lbs

Push Press Max: ?

Front Squat Max: ?

In November, like normal, the garage to our apartment was opened and Chera Kearns came strolling in. This time however, there came a "tag a long" shy Raelyn sneaking in close behind. The first day began and ended as usual for Raelyn, with lots of difficulty performing the simple exercises and then followed closely by lots of pain. So much, in fact, that the next day Chera informed me that her sister Raelyn will not be returning any time soon.  About in early January I received a surprising phone call, “I want to sign up for a year,” Raelyn abruptly squeaked. “Duuuuhhh… whaaaat,” slipped out of my mouth. Her second day back to CFG held squats on the whiteboard, her bain. “No problem!” shrugged Raelyn as she then proceeded to obliterate 30 squats Johnny on the spot, which any CrossFitter will express is no walk in the park. “What the heck,” went my mind and accidentally my mouth as well. Raelyn piped in with, “I’ve been practicing just like you showed me everyday." At this point I felt as though someone would have to revive me from fainting. Raelyn gets the award for most initiative taken. With hardly any outside motivation or direction she had practiced squats everyday for two weeks and all of the sudden she now was performing squats better than her own family members who had two months of training on her. WOW! Her family members may have caught up to her in the squat department, yet Raelyn still strives and pushes herself to really make success out of her training, body, mind, and spirit. I cannot pretend to imagine the heights that you will reach Raelyn. 

Tuesday May 24

Warm Up

10 Hang Clean 45/35

10 Lunges

2 min Wall Sit 

2 min Plank

WOD

4 Rounds

30 Push Ups

18 Pull Ups

Finish

10 Tumbles

2 Skin the Cat attempts all the way upside down

50 Squats for Time

Monday May 23

Warm Up

20 Squats

10 m Bear Crawl

WOD

3Rounds

200 m Run

20 Leg Lifts

200 m Run 

20 Sit Ups

Finish Complete Everything

10 HSPU (modify as needed)

500 m Row

Saturday May 21

20 Lunger

500 m Row

WOD

ANGIE

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Finish

Rest