CrossFit Generation Kids

Happy Birthday Coach Barry!

We want to wish coach Barry a very happy birthday! We hope that you enjoy your day!

KIDS-5pm
SKILLS: Goblet Squats, Strict Push Ups
WOD: 
4 Rounds for time of:
Run 50yds
10 Strict Push Ups
Run 50yds
10 Goblet Squats
(Rest 30 seconds between rounds)
GAME: Fitness Musical Hoops

TEENS-7pm
STRENGTH: Back Squat (5x5)
WOD:
5 Rounds for Time of:
Run 100yds
10 Swings
Run 100yds
10 Sandbag Squats
(Rest 30 seconds between rounds)

Huff and Puff... After you Stuff!

Still feeling stuffed from your Thanksgiving meal!? The best way to get energized again after a big meal is with a workout! Come on in to CFG for a great training session and help get back into the routine after a few special days off!

  
We had a great time on Thanksgiving morning with our "Feast" workout and then the popular "Build-A-Structure" game. We worked hard, played and had fun, then cheered on all the parents working out in the adult class! It was a great way to start off the holiday!

KIDS- 10am
SKILL: DB Push Press

WOD:
3 x 3 minute rounds
Row 100m
AMRAP of DB Thrusters in time remaining

GAME: CrossFit Bowling

TEENS- 11am
STRENGTH: Push Jerks (5x3)

WOD:
3 x 5 minute rounds
Row 300m
AMRAP of Barbell Thrusters in time remaining

Happy Thanksgiving!

We have so much to be thankful for at CrossFit Generation and one of them is YOU! We thank you for choosing CFG as your place to train in order to be the best you can be! Kids, feel free to join us for a training session this morning. We will have a fun workout planned!

9:00am Kids/Teens Workout of the Day:

In teams of two, work together to complete the following Thanksgiving Day feast!

2 Rounds of:
10 "Turkey" Burpees
20 KB "Sweet Potato" Deadlifts
30 KB "Stuffing" Swings
40 Med Ball "Pumpkin Pie" Push Balls
50 "Green Bean" Jump Rope Skips

GAME: Relay Races

Thanksgiving Schedule

Thanksgiving is around the corner! This is such a fun time of year. We hope you enjoy the time with your families and remember all the things you have to be thanksful for.

We would like to offer a class on Thanksgiving morning at 9am for all kids and teens who wish to come in and workout before sitting down to the Thanksgiving dinner table. If you can make it in, we will see you then!

Kids/Teens schedule for this week:
Monday- normal schedule
Thursday- 9am class only
Saturday- normal schedule

KIDS- 5pm

SKILL: Med Ball Cleans

WOD:
AMRAP in 6 minutes
10 Med Ball Cleans
5 Burpees
5 Frog Leg Sit Ups

GAME: CrossFit Generation Board Game

TEENS- 7pm

STRENGTH: Hang Power Cleans (5x3)

WOD:
AMRAP in 15 minutes
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Shoulder to Overhead
20 Jump Rope Skips

Consistency with Training

We know by now the importance of a good nutrition plan, a solid night sleep and keeping stress down in regards to being the best we can be in CFG training sessions and on the sports field. But one thing we haven't talked too much about is being consistent with training outside of "practice." This is where CFG comes into the equation. Being consistent with training will definitely give you the edge over otherswhen it comes time for competition or reaching personal health goals. All of the success stories we have, have a common theme- the athletes were consistent in coming in to train and consistent with giving it 100% effort each training session. So, keep up the good work and we hope to see you soon and OFTEN at CFG! Train hard, train consistent, train CFG!

KIDS- 10am

SKILL: 20 Pull Ups

WOD:
12-9-6-3
KB Deadlifts
Ring Rows
Tall Step Ups

GAME: Pick-A-Card

TEENS- 11am

STRENGTH: 30 Pull Ups

WOD:
21-15-9
KB Deadlift
Pull Ups
Flat Bench Jump-Overs (x2)

The Philadelphia Marathon

The Philadelphia Marathon is this weekend on Sunday! It's a great running festival and offers a full marathon (26.2 miles), 1/2 marathon (13.1 miles), 8k (4.9 miles) and a Kids Fun Run! There are events planned all weekend and it's a great way to spend a day outside with a bunch of people who love to run! Check it out this year and who knows...maybe next year you'll want to participate! Go to the website to see all the information. Philadelphia Marathon.

KIDS- 5pm

SKILL: Goblet Squats

WOD:
3 Rounds for Time
200m Row
20 Jump Rope Skips
20 Squats

GAME: CrossFit Hot Potato

TEENS- 7pm

STRENGTH: Back Squats (5x5)

WOD:
3 Rounds for Time
500m Row
40 Jump Rope Skips
30 Squats

Exercise Makes your Heart Happy

You may know that your heart is a muscle. It works hard, pumping blood every day of your life. You can help this important muscle get stronger by doing aerobic exercise. To read more CLICK HERE.

KIDS- 5pm
SKILL: DB Push Press

WOD:
4 Rounds x 30 seconds of:
Cone Sprints
DB Push Press
Walking Lunges

GAME: CrossFit Jenga

TEENS- 7pm
Strength: Push Jerks (5x3)

WOD:
4 Rounds x 30 Seconds of:
DB Push Press
DB Reverse Lunges
DB Step Ups
DB Renegade Rows

Bonus Round:
Plank
Side Plank
V-Ups

Happy 1 Year!

It is hard to believe that our kids program has been up and running for a year! We want to thank all of our kids, teens, and their parents for helping to make our program so successful. We are so thrilled to have such a hard working and dedicated group of athletes and we look forward to all the great things to come! Keep working hard, we are so proud of all of you!

KIDS-10am
SKILLS: Med Ball Cleans
WOD:
10-8-6-4-2
Med Ball Cleans
Med Ball Twists
Jump Rope Skips (x2)
GAME: CrossFit Board Game

TEENS-11am
STRENGTH: Hang Power Cleans (5x3)
WOD:
3 Rounds for time of:
Run 400m
10 Hang Power Cleans
10 Overhead Walking Lunges (per leg)
10 Toes to Bar/Knees to Elbows

Having Fun at CFG!

Did you ever think that exercise and fitness could be so much fun? Well, that is one of our goals at CFG. We love ending each of our classes with a fun game!

Check out these pictures after a game of CrossFit Bowling!



KIDS-5pm
SKILL: Pull Ups, Wall Balls
WOD:
AMRAP in 6 minutes of:
5 Pull Ups
7 Wall Balls
9 Cone Jumps
GAME: Pick a Card

TEENS-7pm
STRENGTH: 30 Deadhang Pull Ups
WOD:
AMRAP in 12 minutes of:
5 Pull Ups
10 Wall Balls
15 Box Jumps

Too Much Halloween Candy?

We hope that everyone had a safe and enjoyable Halloween. We are sure that each of you have enough candy to last for the next few months, but do you really need all of it? Here are a few ideas to help you share some of your excess candy.

1) Participate in a candy exchange. Some dentists and orthodontists offer candy exchanges. You turn in some candy and get healthy treats in exchange. Or you turn in some candy, and they pay you $1 per pound. They donate the candy to soup kitchens or to troops overseas.
2) Wouldn't it be cool if some of your candy went halfway around the world? Your Halloween candy could be included in care packages that are sent to soldiers serving their country far from home. Here are two organizations that ship packages to the troops. Heat-resistant candy only. Chocolate melts, you know! And don't forget to include a handwritten letter of support to really put a smile on a soldier's face!
3) Try reverse trick-or-treating! With a parent, make a trip to one or more local charities that accept candy donations. You'll feel great, and you'll sweeten someone else's day too. Some ideas include your local Ronald McDonald House, nursing homes, food pantries, children's hospitals, veterans' homes, or women's shelters.
4) Ask your parents if you can exchange your candy for something else — like a book or a toy. Make it fun by using a scale to weigh your stash — for example, maybe you could earn a book for every pound of candy you trade in.
5) Reduce by recycling. If you have a birthday or other party coming up, offer to use your candy to fill up goodie bags.
6)Send it to work with your mom or dad. That'll really make it disappear fast!
For more suggestions please visit this link: 15 Ways to Use Leftover Halloween Candy

KIDS-5pm
SKILL:Goblet Squats
WOD:
For Time:
Row 250m
3 Rounds of:
10 Goblet Squats
10 Push Ups
10 Frog Leg Sit Ups
then
Row 250m
GAME: Fitness Musical Chairs

TEENS-7pm
STRENGTH: Back Squats (5x5)
WOD:
For time:
Row 400m
40 Goblet Squats
Row 300m
30 Goblet Squats
Row 200m
20 Goblet Squats
Row 100m
10 Goblet Squats