CrossFit Generation

No 7am class tomorrow!

    A reminder that there is NO 7am class tomorrow, Friday June 1st.  Kari will be coaching the 8am class.  Thank you.

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DAILY TRAINING

Part I

Snake Hills for 10 minutes

Athletes will run up and down in a snake pattern and then back across the bottom once they finish the last hill.  6 cones approximately 5 yards apart will be at the top of the hill.  Athletes will go around the cone and come back down to the bottom of the hill and repeat for all 6 cones.

Part II

Sled Sprints

5 x 40yds

(45)(25)

These are meant to be sprints and not slow drags.

Changes coming soon in June and a class cancellation for this Friday

    Your CFG coaches are in the works of adding some new additions to the CFG class schedule.  Please stay tuned for announcements within the next week!

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    Please take note that the Friday morning 7am class is cancelled this week.  Jocelyn and I will be in Providence for a fitness conference from Thursday to Sunday.  Kari will be coaching the 8am class this Friday!  Thank you.

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DAILY TRAINING

MEBB

Front Squat

5 x 50%, 5 x 60%, 5 x 70%, 3 x 80%, 3 x 85-90%, 3 x max

WOD

For time:

30 Row Calories

30 Front Squats (115)(75)

30 Pullups

30 Wall Balls

Regional Event #3

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DAILY TRAINING

MEBB

Snatch

55% x 3, 65% x 3, 75% x 3, 85% x 1, 95% x 1, max attempt x 1

WOD

AMRAP in 7 minutes:

3 Snatches @ 70%

15 Ring Pushups

Happy Memorial Day

    Today we remember all who serve and have served to protect the awesome nation in which we live.  Thank you for defending our nation and preserving our freedom.

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DAILY TRAINING

"Superhero"

For time:

Run 1 mile

21 Thrusters (95)(65)

30 Pullups

21 Burpees

50 Situps

21 Power Cleans (95)(65)

30 Box Jumps

21 DB Snatches per arm (40)(25)

50 Double-Unders

Run 1 mile

 

Saturday Benchmark: "Nancy"

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DAILY TRAINING

"Nancy"

5 rounds for time:

Run 400m

15 Overhead Squats (95)(65)

Schedule Reminder!

Schedule for Memorial Day Weekend at CFG:

Saturday, May 26th

Normal class schedule for CrossFit, On-Ramp, Kids, Teens.

Monday, May 28th

10am CrossFit Class- WOD will be our in-house benchmark "Superhero".

10am On-Ramp Class

There will be NO kids or teens class!

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DAILY TRAINING

MEBB

Shoulder Press

55% x 3

65% x 3

75% x 3

85% x 1

90-95% x 1

max x 1

SQUEEZE YOUR GLUTES AND DRIVE THE BAR!!!

WOD

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

Dumbbell Clean & Jerks (40)(30)

Burpees