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