CrossFit Generation Kids

Happy New Year!

Wishing you all a very happy and healthy NEW YEAR!

The Kids and Teens after the "12 Days of Christmas" workout. Nice work everyone, that was a tough one!

KIDS-10am
SKILL: Overhead Squats
WOD:
3x30 seconds at each:
Overhead Squats
Med Ball Sit Ups
Push Ups
Box Jumps
GAME: Fitness Musical Chairs

TEENS-11am
STRENGTH: Front Squats (5x3)
WOD:
4 rounds for time:
Row 200m
10 Front Squats
10 Bar Facing Burpees

Stay Healthy this Winter

Here are some tips to help avoid getting sick this winter.

1. Eat Healthy foods including lots of fruits and vegetables.
2. Get plenty of sleep.
3. Drink lots of water.
4. Wash your hands regularly.
5. Dress warm when going out in the cold.
6. Workout! Get your CFG workouts in, but also stay active when not at CFG.

KIDS- 5pm
SKILL: Shoulder Press
WOD:
4 Rounds of:
8 Shoulder Press
8 Squats
20 yd Bear Crawl
GAME:
Puzzle Relay

TEENS- 7pm
SRENGTH: Shoulder Press (5x5)
WOD:
AMRAP in 12 minutes of:
10 DB Clean Thrusters
10 DB Renegade Rows
80 yd Sprints
FINISHER:
Sprawl Ball with Partners

Merry Christmas!

CFG is closed today. Enjoy the time off! We'll be back with the normal class schedule on Thursday with kids at 5pm and teens at 7pm!

Merry Christmas!

Wishing you all a very Merry Christmas! Enjoy this time with your family and friends. 

      

 

 

 

 

*Just a reminder: CFG is closed on Monday 12/26.

KIDS-10am
WOD:
"12 Days of CFGK Christmas"
1- Silver Star Jump
2- Polar Bear Crawls
3- Snowy Supermans
4- Brrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrpees
5- Donner DB Push Presses
6- Santa Swings
7- Prancer Push Ups
8- Grinch Goblet Squats
9- Frozen Frog Leg Sit Ups
10- Rudolph Ring Rows
11- Jingle Wall Balls
12- Candy Cane Cone Jumps

TEENS-11am
WOD:
"12 Days of Christmas"
For time:
10 Christmas Cone Jumps
20 Jingle Wall Balls
30 Polar Bear Pull Ups
40 Brrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrpees
50 Donner DB Push Presses
60 Reindeer Ring Rows
70 Prancer Push Ups
80 Grinch Goblet Squats
90 Frozen Frog Leg Sit Ups
100 Santa Swings
110 Jolly Jump Rope Skips
Rudolph 120m Row

Happy Hanukkah!

The first night of Hanukkah was on Tuesday. This holiday is celebrated for eight nights. For those of you celebrating, enjoy this special time with your family and friends!

KIDS-5pm
SKILL: KB Deadlift
WOD:
3x30 seconds at each:
KB Deadlifts
Frog Leg Sit Ups
Wall Balls
Jump Rope Skips
GAME: Snowman Tag

TEENS- 7pm
STRENGTH: Deadlift (5x5)
WOD:
3x1 minute at each:
Jump Rope Skips
KB Deadlifts
Wall Balls
Ab Mat Sit Ups

Pull Ups

Pull ups are a fan favorite with CFG kids. Not only are they fun, but they also work to develop upper body strength and grip strength. We do a lot of variations with pull ups- sometimes we use bands, other times we do jumping pull ups. There are also a lot of movements we do to strengthen the back muscles to get better at pull ups like, ring rows, monkey hangs, renegade rows and farmers carry! Check out this video to see what I mean- all great things for developing the pull up! Pull up progressions (wmv)

KIDS- 5pm
SKILL: Pull Ups (5x5)

WOD:
AMRAP in 3 minutes of:
10 Ring Rows
5 Tire Flips

AMRAP in 3 minutes of:
10 Push Ups
5 Box Jumps

GAME: Fitness Simon Says

TEENS- 7pm

STRENGTH: 5 Pull Ups and 10 Box Jump superset x 5

WOD:
AMRAP in 12 minutes of:
10 Ring Rows
5 Tire Flips
10 Push Ups
5 Bench Hop Overs

Holiday Schedule Announcement

As we approach the upcoming Christmas weekend, we'd like to announce our schedule so you can plan ahead. The schedule will be as follows:

Thursday, Dec 22nd- Kids/Teens normal schedule
Saturday, Dec 24th- 10am Kids and 11am Teens "12 Days of Fitness" WODS
Monday, Dec 26th- CLOSED FOR HOLIDAY- no classes
Normal Schedule thereafter and through New Years Weekend.

KIDS- 10am
SKILL: Goblet Squats

WOD:
3 x 30 second stations of:
Goblet Squats
Ring Rows
Farmers Carry
Frog Leg Sit Ups

GAME: CrossFit Generation Deck of Cards

TEENS- 11am
STRENGTH: Front Squat (5x3)

WOD:
"Fran"
21-15-9
Thrusters and Pull Ups

Congrats to Coach Lauren!

Congrats to Coach Lauren Pace and her husband Nick- they are expecting their first child early this summer! Coach Lauren is very excited about the pregnancy! If you see her make sure to say congrats!!!

KIDS- 5pm

SKILL: DB Push Press

WOD:
3 Min AMRAP of:
5 DB Push Press
5 Dot Drill

3 Min AMRAP of:
5 HR Push Ups
20 Mountain Climbers

GAME: CrossFit Baseball

TEENS- 7pm

STRENGTH: Push Jerk (5x3)

WOD:
5 Rounds for Time
10 Wall Balls
200m Row

BONUS:
3 x 20 second Rounds of:
Battling Ropes
Plank Holds

Gift Certificates Available

We have gift certificates for the holiday season available at CFG. If you need a gift idea for a family member or friend, why not give them the gift of health! We have classes for everyone- kids, teens, beginner adults and more! Talk to a coach today to purchase a gift certificate or buy a t-shirt as a present during the holidays.

KIDS- 5pm
SKILL: Med Ball Cleans & Slams

WOD:
7-6-5-4-3-2-1 reps of
Med Ball Clean & Slams
Squats
Broad Jumps

GAME: CrossFit Memory

TEENS- 7pm

STRENGTH: Hang Power Cleans (5x3)

WOD:
2 x 5 Min AMRAP
5 Deadlifts
5 Hang Power Cleans
5 Push Press
5 Front Squats
5 Burpees
(Rest 2 minutes between rounds)

BONUS:
2 Rounds
10 Ab Mat Sit Ups
10 Back Extensions
10 Knees to Elbows 

Too Much Exercise?

We have all heard of watching too much TV and eating too much candy. But, have you ever heard of too much exercise? Well, there is such a thing and some people can become obsessed with working out and end up causing more harm then good. We all love the feeling we get after a great workout at CFG, but some need that good feeling all the time. The article, "Compulsive Exercise," provides a lot of great information about this topic. If you can answer yes to the following questions, then the article suggests that you might be in danger of over training.

Do you...

• force yourself to exercise, even if you don't feel well?
• prefer to exercise rather than being with friends?
• become very upset if you miss a workout?
• base the amount you exercise on how much you eat?
• have trouble sitting still because you think you're not burning calories?
• worry that you'll gain weight if you skip exercising for a day?

Please contact a parent or coach if you need more information.

KIDS-10am
SKILLS: Pull Ups, Box Jumps
WOD:
3x30 seconds at each:
Pull Ups
Box Jumps
Cone Sprints
Med Ball Twists
GAME:Puzzle Relay Races

TEENS-11am
STRENGTH: 30 Deadhang Pull Ups
WOD:
4x1 minute at each:
Pull Ups
Box Jumps
Cone Sprints
Ab Mat Sit Ups