CrossFit Generation

CFG CLOSED TODAY!

DAILY TRAINING

Go outside and walk for 30 minutes.  I am serious.  Enjoy the weekend.

CFG Closed Tomorrow

    A reminder that CFG will be closed tomorrow, Saturday, June 30th for all class times.  Also, there will be a 10:00am class only on Wednesday, July 4th.  Thank you.

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DAILY TRAINING

MEBB

Jerk

3,3,3,1,1,1

WOD

Tabata intervals of 20 seconds on, 10 seconds off of:

DB Push Press

Rest 4 minutes

Row Calories

Score it total reps + total calories

8 spots left in the Olympic Weightlifting Class

    If you would like to participate in the weightlifting class, there are only 8 spots left.  Please register with Barry by Thursday, July 5th.  Cost is $125 for the 7-week cycle.  Get stronger and more proficient at the Snatch and Clean & Jerk.  Take the time to specialize in this for 7 weeks and see better results with your lifts.

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DAILY TRAINING

Part I

4 sets x 2 minutes on, 1 minute off of:

Hill Sprints

Part II

8 x 60yd Farmer Carry w/ partner

While 1 partner is carrying, the other partner holds a plank

Summer Slam 2012

    CFG will be facing off against 3 other affiliates in the area on Saturday, July 28th.  CrossFit 215, CrossFit King of Prussia, and CrossFit Center City will be heading to CFG for a friendly battle of local boxes.  This will be the first competition that CFG has hosted for other affiliates to participate in.  The time will be from 8am - 2pm.  We also will be having a BBQ afterwards.

    The competition will be teams of 6 comprising of 3 guys and 3 girls.  Each affiliate is alotted 4 teams.  Therefore, 12 guys and 12 gals from CFG will be representing.  Coach Vince has programmed the workouts and has set some standards that need to be met in order to be able to compete at Summer Slam.  Here is a list of the following standards:

Men:

175lb Clean & Jerk

28" Box Jumps used in workouts at CFG

55lb Kettlebell Swings used in workouts at CFG

Women:

85lb Clean & Jerk

22" Box Jumps used in workouts at CFG

35lb Kettlebell Swings used in workouts at CFG

    If you cannot meet the standards, but want to compete in a competition, have no fear.  We will be having another competition in the early fall for just the CFG community to participate in.

"Barry, I'm interested, what do I do?"

1)   If you meet the standards to compete, you can register by emailing Barry@crossfitgeneration.net.  You may also be called upon to judge at some point during the competition.

2)  If you are unable to meet the standards or just want to help out, we will be looking for volunteers to help with judging, scoring, set up, and organization.  Please email barry@crossfitgeneration.net to sign up.

3) Questions?  Contact Barry!

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DAILY TRAINING

MEBB

Deadlift

5 x 50%, 5 x 60%, 5 x 70%, 3 x 80%, 90% x 3, 3 rep max attempt

WOD

Run 400m

30 Heavy Swings

60 DUs

20 Heavy Swings

40 DUs

10 Heavy Swings

20 DUs

Run 400m

 

 

 

 

Summer Strength and Conditioning for High School Students

    CFG is now offering Summer Strength and Conditioning for all high school age students.  The program is great off-season training for any sport.  The cost is only $5 per student per session.  Classes are held during the summer on Monday, Wednesday, and Friday at 1pm and 2pm until Friday, August 10th.  If you have or know anyone who would be interested, please feel free to forward this information on.  Thank you.

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DAILY TRAINING

"Cindy"

AMRAP in 20 minutes:

5 Pullups

10 Pushups

15 Air Squats

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    Since CFG will be closed on Saturday, athletes will have homework to do after classes this week.  It does not matter when you do them, but if you want to get some extra work in, perform the following after a class this week:

1) 30 Handstand Pushups- Use bumper plates to scale as needed

2) 30 Deadhang Pullups

3) Row 1000m

Olympic Weightlifting Class Begins July 10th- Register Today!

    CrossFit Generation will be offering a 7-week Olympic Weightlifting cycle starting Tuesday, July 10th and ending Thursday, August 23rd.  The class will be held every Tuesday and Thursday at both 12pm and 6pm.  Both class times will be performing the same training, so you may come to either time.  If you are looking to improve your Clean & Jerk and Snatch, get stronger and more efficient at both lifts, work on lift positioning and weak points, and also get more squatting in during the week, then this class is for you.  Any level of lifting experience is welcome.  The cost of the cycle is $125.  To register, email Barry@crossfitgeneration.net.  Space is limited, so don't hesitate.  Hope to see you on the platform.

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Please note on your calendars that CFG will be CLOSED on Saturday, June 30th. 

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To Our CFG Family:
We want to thank everyone for the generous Babies R Us gift card. We are completely overwhelmed and grateful for your thoughtfulness. Nick and I are anxiously awaiting the arrival of our precious little one. We look forward to sharing the good news with all of you. We are thankful to be a part of such a wonderful community at CFG.
We really can’t thank you all enough!
With love,
Lauren, Nick, Baby Pace and Maya too!

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DAILY TRAINING

Agility

Hurdles

MEBB

Hang Snatch

3,3,3,1,1,1

WOD

AMRAP in 10 minutes:

3 Hang Snatch @ 70% of max

6 Box Jumps (28)(22)