2nd Saturday Community Class this Saturday, July 14th @ 11am

    CFG will offer a FREE community class this coming Saturday, July 14th at 11am.  This class is for people who want to give CFG a test drive and see what we are all about.  No commitment or pressure to join CFG at all.  It will allow friends, family, and co-workers to experience a classic CrossFit Generation workout for all levels and you can workout right next to them.  Spread the word for us about this on-going monthly class.  No sign-up necessary.

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Advanced Competitors WOD for this coming Saturday

3 min AMRAP:

20 cal row

20 wall balls (20)(14)

20 toes to bar

20 box jumps (24/18)

20 KB swings (70/55)

20 burpees

20 shoulder to overhead (135/85)

20 m sled drag (90/45)

Rest 3 minutes

6 min AMRAP:

Same movements

Rest 3 minutes

For time:

Same movements (20 min cap)

    If you meet the weight and height standards in the parentheses and the gymnastics requirements, please email Vince@crossfitgeneraton.net to sign up to perform the WOD.

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DAILY TRAINING

For time:

Run 800m

3 rounds of:

10 Pullups

30 DoubleUnders

Run 400m

2 rounds of:

10 Pullups

30 Double-Unders

Run 200m

1 rounds of:

10 Pullups

30 Double-Unders