CrossFit Generation

Schedule Reminder for Monday, January 2nd

Monday, January 2nd Class Schedule:

8am- CrossFit

12pm- CrossFit

5pm- CrossFit

5pm- CrossFit Kids

6pm- On-Ramp

7pm- Teens

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Congratulations to Josh Wilson who is getting married today.  All the best to you and Kristen, Josh.

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DAILY TRAINING

AMRAP in 20 minutes:

6 Box Jumps (24)(20)

9 Pullups

12 Swings (55)(35)

DAILY TRAINING    

Warm-up

5 sets:

Row 100m

5 Inchworm Pushups

5 Press-ups

5/3/1

Deadlift

50% x 5, 60% x 5, 70% x 3, 80% x 3, 90% x 3+

Conditioning

3 sets:

Row 1:30 for Calories

Recover after each set

Score total calories rowed for all 3 sets

The "12 Days of Fitness" Crew

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DAILY TRAINING

PART I

Handstand Pushups

Part II

Pistols

Part III

Barbell Roll-outs

More on Sleep! You need to read this one. Seriously.

    Do I hammer the benefits of sleep enough to you all?!  Here is one of the best reads I have found on sleep and why you need more.  If you want to be a healthier person and a better CrossFitter, you better get your sleep dialed in more.  I know most of us (including myself) need to.

Sleep: An Undervalued Ergogenic Aid

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DAILY TRAINING

5-3-1

Floor Press

10 with Empty Bar, 50% x 5, 60% x 5, 70% x 3, 80% x 3, 90% x 3+

Conditioning

Tabata Strict Pushups

rest 4 minutes

Tabata Chest to Bar Pullups

Score total reps

 

Schedule for the rest of the week and New Years Weekend

Tuesday, Dec 27th - Saturday, Dec 31st

Normal Class Times

Monday, January 2nd

8am- CrossFit

12pm- CrossFit

5pm- CrossFit

5pm- CrossFit Kids

6pm- On-Ramp

7pm- Teens

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DAILY TRAINING

Agility

Hurdles

5-3-1

Power Snatch

5 with Empty Bar, 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3+

Conditioning

"Jeremy"

21-15-9 reps for time:

Overhead Squat (95)(65)

Burpees

 

CFG Closed!

Just a reminder that CFG is closed today.  Go out and take a nice long 20-30 minute walk and soak in the season.  See you all tomorrow.