CrossFit Generate

Friday, November 4, 2011

FRIDAY NOV 4

WARM UP

300 Jump rope

WOD

10 rounds for time

20 situps

20 lunges

FINISH

30 Wall balls

Wednesday, November 2, 2011

THURSDAY NOV 3

WARM UP

50 Rock climbers

25 leg lifts

15 weighted lunges

WOD

pg 84old/156new

"KING KONG"

3 Rounds for time

1 deadlift

2 muscle ups

3 squat cleans

4 HSPU

FINISH

Max time wall sit

Tuesday, November 1, 2011

TUESDAY Nov 1

WARM UP

40 Lunges

30 Leg lifts

WOD

"JT"

21-15-9

HSPU

Ring dips

Push ups

FINISH

Front squats

5-4-3-2-1

Monday, October 31, 2011

MONDAY Oct 31

WARM UP

Run 800m

3-3-3 Push Press As much weight as you can!

WOD

pg 86/164

"ROOM SERVICE"

20 Rounds for time

5 Pushups

5 Squats

5 Situps

FINISH

Row 500m FOR TIME (2:20W/1:55M) LEVEL 1
(2:00W/1:45M) LEVEL 2

Friday, October 28, 2011

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"

Thursday, October 27, 2011

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!"