CrossFit Generation Kids

HAPPY HALLOWEEN!

Happy Halloween to all! CFG wishes you a safe and fun evening. WE WILL BE OPEN, so, before all the trick-or-treating starts, make sure to get in a great workout at CFG!

Did you know...

Samhainophobia is the fear of Halloween ~ The first Jack-O-Lantern was actually made from a turnip ~ Ireland is believed to be the birthplace of Halloween ~ A 2010 survey by the National Retail Federation (NRF) showed that 72% of participants will hand out candy, 46% will carve a pumpkin, 21% will visit a haunted house and 11.5% will dress up their pets on Halloween ~ The NRF reported approx $66.28 was spent per person during Halloween (totally 5.8 billion) on Halloween candy, costume and cards in 2010.

Enjoy your night!

KIDS- Monday 5pm

SKILL: Pull Ups (5x5)

WOD: 5 Rounds of:

Sprint 50yds

5 KB Swings

Sprint 50yds

5 Burpees

(Rest 30 seconds b/t rounds)

GAME: Pumpkin Tag!

TEENS- Monday 7pm

STRENGTH: 30 Dead Hang Pull Ups

WOD: 5 Rounds of:

Sprint 100yds

10 Swings

Sprint 100yds

10 Burpees

(Rest 30 seconds b/t rounds)

Fall Brawl

Today, CFG is hosting a friendly competition called the "Fall Brawl" with many of our adult athletes. Two teams of 25 will be tackling 4 challenging workouts. You are all invited to come and cheer on your parents, coaches and other CFG athletes. It is going to be a great event! We hope that you can join us!

*Kids: Let's have some Halloween fun! Wear your costume to class today! 
KIDS-10am
SKILL: Goblet Squats
WOD:
10-8-6-4-2
Goblet Squats
Swings
Cone Jumps (x2)
GAME: Pumpkin Tag

TEENS-11am
STRENGTH: Back Squat (5x5)
WOD:
18-15-12-9-6-3
Goblet Squats
Swings
Cone Jumps (x2)
*KB Farmer's Carry after each set

Feeling Stressed Out?

This time of year can be very hectic. You are all busy with school, homework, projects, sports, and other activities. Sometimes you may start to feel stressed out or overwhelmed. Our advice is to try and take things one day at a time. Try to prioritize your activities and tackle them little by little. It is also important to find ways to help relieve your stress. Here are some suggestions:
1. Do something active. CrossFit is a great way to get your mind off your schoolwork. Our classes also allow you to take a break from your busy day and have some fun!
2. Talk to someone. Talking to a friend, parent, teacher, or coach about your feelings and about the things that are stressing you out can help you feel better. Other people may have some great suggestions on how to manage your time better or can give you ideas on how to complete a project.
3. Listen to music. Sometimes listening to fun, upbeat music can help change your mood! Get up and dance and sing, that always makes you feel better!

All people have a different way of handling stress. It is important that you find a coping strategy that works for you. Hang in there!

KIDS-5pm
SKILL: Thrusters
WOD:
3 x 30 seconds at each:
Thrusters
Jump Rope Skips
Planks
Log Rolls
GAME: Halloween Freeze Tag

TEENS-7pm
STRENGTH: Jerk (5x3)
WOD:
4 x 30 seconds on/30 seconds off of:
Thrusters
Plate Sit Ups
Ring Rows
Jump Rope Skips
Planks

Be a Fit Kid

What does being fit mean to you? For many, when they think of being "fit" they tend to think about exercise. However, exercise is only a small piece to the big picture of being fit.
Are you a fit kid? Do you...
1. Eat a variety to healthy foods?
    -You should be eating fruits or vegetables with every meal. Also, think about making healthy choices during snack time.
2. Drink lots of water?
    -Water is so important and keeps your body hydrated for your workouts.
3. Limit your screen time? 
    -Yes, that means put those video games down!

 

 

 

 

4. Do something active everyday? 
    -Get outside and play or come to a CrossFit Kids/Teens class! Try get about 20-30 minutes of exercise a day.
5. Get enough sleep each night? 
    -Getting a good night sleep allows your body and brain to rest and refuel for the next day.

If you can answer YES to all of these questions then...
YOU ARE A FIT KID!!!
Click here to read more. 

KIDS-5pm
SKILLS: Med Ball Clean and Slam
WOD:
3 rounds for time of:
5 Med Ball Clean and Slam
7 Push Ups
9 Box Jumps
GAME: Monster Mash

TEENS-7pm
STRENGTH: Hang Power Cleans (5x5)
WOD:
5 rounds for time of:
10 Hang Power Cleans
10 Push Ups
10 Box Jumps

A Reminder about Hydration

Water is the best way to hydrate during CrossFit Kids/Teens classes. We give opportunities for water throughout the classes, but because the length of the class is only 30 mins for kids and 45 mins-1 hr for teens, sports drinks are not really necessary. Water definitely does the trick! In addition, when bringing water to CrossFit Generation, we love for athletes to use reuseable bottles. They are more friendly to the environment and save money too! If you do bring a plastic water bottle, please put them in our blue recycle box outside the bathrooms, not the trash cans once you are done with them. Many thanks for helping us recycle!

Halloween is coming and CrossFit Generation Kids is getting ready by incorporating some Halloween games into our classes! Get ready for some fun!

KIDS- Saturday 10am

SKILL: Pull Ups (4 sets of 5 reps)

WOD:

3 Rounds of:

5 Pull Ups

7 Wall Ball/Push Ball

9 Box Jumps/Step Ups

GAME: Witch's Hat Tag!

TEENS- Saturday 11am

STRENGTH: 25 Dead Hang Pull Ups

WOD: Tabata Training (score is total reps)

Pull Ups

Push Ups

Squats

Sit Ups

CFG Kids Coach Profile: Jocelyn

At CrossFit Generation Kids, the coaches do not ask the athletes to do anything they wouldn't do themselves. So, with that said, it's Jocelyn's turn to get in front of the camera and have some fun with being interviewed. Word of the day..."teamraderie"! Enjoy!

Jocelyn CFGK Program from CrossFit Generation on Vimeo.

KIDS- Thursday 5:00pm

SKILL: PVC Back Squats

WOD:

3 MIN AMRAP of:

8 Back Squats

8 Push Ups

3 MIN AMRAP of:

8 Walking Lunges

8 Ring Rows

GAME: Hungry Crabs

TEENS- Thursday 7:00pm

STRENGTH: Back Squats (5x5)

WOD: 15 min AMRAP of:

5 Burpees

12 Swings

5 Burpees

12 KB One Arm Overhead Squats

5 Burpees

12 Walking Lunges

Being Good Role Models

We love the community we have at CrossFit Generation. What is really cool about our athletes is the amount of parent/child combos we have. It's a great thing to see our parents being such great role models for their kids and seeing both the kids and parents cheer each other on - motivating each other to complete workouts. It's a great way to spend quality time together as families and we are happy to have so many families with us at CrossFit Generation. There is a great article to read here about kids using dumbbells and "copying" what mom and dad do while working out. This happens at CFG all the time! 

"Kids love to imitate their parents or caregivers. It is part of the natural growth and development process and provides an opportunity for adults to have a positive impact on kids' health by modeling a healthy lifestyle of good eating and exercise. Think about how kids like to push around their own children’s shopping carts so that they can shop just like mommy or daddy. Why not encourage them to work out like mommy and daddy by giving them kid dumbbell weights?" Click here to read more...

KIDS- Monday 5:00pm

SKILL: DB Shoulder Press

WOD:

Bear Crawl (2 lengths of gym)

10-8-6-4-2 reps of:

DB Shoulder Press

Frog Leg Sit ups

Jump Rope Skips

Bear Crawl (2 lengths of gym)

GAME: Build-a-Structure Relay

TEENS- Monday 7:00pm

STRENGTH: Shoulder Press (5x5)

WOD:

Row 500m

21 DB Push Press

21 Ab Mat Sit Ups

42 Jump Rope Skips

15 DB Push Press

15 Ab Mat Sit ups

30 Jump Rope Skips

9 DB Push Press

9 Ab Mat Sit ups

18 Jump Rope Skips

Row 500m

CFG Kids Profile: Will

Will is another one of our dedicated athletes. Will is a hard worker and always pushes himself during the workouts. Will is also a great athlete outside of the gym hand he enjoys swimming and playing football and lacrosse. Coming to CrossFit Kids classes helps Will to get stronger and to perform better in each of these activities. Will is an asset to our program and we look forward to watching him grow as an athlete and a CrossFitter!

KIDS- 10am
SKILL:KB Deadlifts
WOD:
AMRAP in 6 minutes of:
5 Burpees
7 KB Deadlifts
9 Med Ball Twists
GAME:Fitness Musical Chairs

TEENS-11am
STRENGTH: Deadlift (5x5)
WOD:
3 rounds for time:
Run 400m
10 Deadlifts
10 Bar Facing Burpees
10 Knees to Elbows/Toes to Bar

CFG Kids Profile: Alika

Like father, like son! Alika's dad, Edmund, is one of our athletes in the adult program. He recently started bringing his son Alika to the kids classes. Alika is already addicted and brings a lot of enthusiasm to our program. He works hard and he looks forward to the day that he can workout with his dad. In his video, he mentions how coming to CrossFIt Kids has helped him to improve his performance in gym class.

KIDS-5pm
SKILLS: Pull Ups
WOD:
3x30 seconds at each:
Pull Ups
Wall Balls
Frog Leg Sit Ups
Cone Sprints
GAME: CrossFit Baseball

TEENS-7pm
STRENGTH: Pull Ups (5x5)
WOD:
4x1 minute at each:
Pull Ups
Wall Balls
Sit Ups
Rest
Score = total reps after 4 rounds 

CFG Kids Profile: Kerri

One of the goals of our CrossFit Kids program is to help our athletes understand the importance of a postive self image and to help them build their self-esteem. Kerri, one of our dedicated athletes, mentions in her video how our program has helped to build her confidence. Good stuff Kerri, keep working hard! We are so proud of you!

KIDS- 5pm
SKILLS: Goblet Squats
WOD:
Run 200m
then
3 rounds of:
6 Push Ups
9 Goblet Squats
12 Tuck Jumps
then
Run 200m
GAME: CrossFit Bingo

TEENS-7pm
STRENGTH: Front Squat (5x5)
WOD:
For Time:
Row 250m
then
3 rounds of
10 Push Ups
15 Goblet Squats
20 Box Jumps
then
Row 250m