CrossFit Generation Kids

Congratulations CFG!

Over the past few weeks many of our adult athletes were participating in the CrossFit Games Open Competition. Well, their hard work and dedication paid off! CFG placed 23rd in the region and will be heading to Washington DC in May for the Regional Competition! Congratulations to all of our athletes, we are so proud. Good luck in May!

KIDS-10am
SKILL: Shoulder Press
WOD:
3x30 seconds at each:
Weighted Step Ups
Shoulder Press
Hurdle Jumps
Plank
GAME: CrossFit Bingo

TEENS-11am
STRENGTH: Shoulder Press (5x3)
WOD:
Tabata Time
(4 minutes at each, 20 seconds on-10 seconds off)
Push Press
Goblet Squats
Row
Sit Ups

Exercise and Your Brain

We have posted about the relationship between exercise and brain function before. We think it is important for all of our kids, teens, and parents to really understand that exercise is not only good for your body, but it is also good for your brain. Another article called, "Proven: Kids Get Smarter From One Simple Thing," discusses how kids who are more physically active perform better academically. Click on the article for more information. Just another reason to come to CFG!

KIDS-5pm
SKILL: KB Deadlifts
WOD:
3 rounds for time:
10 KB Deadlifts
10 Wall Balls
10 Med Ball Twists
Run 4 Laps around the gym
GAME: CrossFit Bowling

TEENS-7pm
STRENGTH: Deadlift (5x3)
-complete 5 strict push ups between sets
WOD:
3 Rounds for time:
Row 200m
10 Ring Push Ups
15 Wall Balls
20 Walking Lunges

New Kids Room Policy

In order to provide a safe environment for all kids and adults at CFG, we ask that kids who come with their parents during adult classes bring their own toys or homework to do and remain in the lobby while parents workout. In addition, we ask that all CFG kids' games and equipment stay in the kids room and not be used by kids unsupervised. To help enforce this policy, the kids room will be closed outside of kids/teens classes so that kids will not be playing in that room unattended. This policy will ensure safety for all at CFG. We thank you for helping us teach children proper etiquette while at the gym!

KIDS- 5pm

SKILL: Pull Ups (4x5)

WOD:
AMRAP in 6 minutes
5 Push Ups
10 Ring Rows
20 Jump Rope Skips

GAME:
CrossFit Generation Kids Board Game

TEENS- 7pm

STRENGTH: Ring Rows (5x5) with 5 Broad Jumps b/t sets

WOD:
Teen "Cindy"
AMRAP in 10 minutes
5 Pull Ups
10 Push Ups
15 Squats

FINISHER:
3 x 30 seconds of
Double Unders
Ab Mat Situps

The Last "Open" Competition WOD

As many of you know, the adult CFG athletes have been competing in the CrossFit Open - a competition among all adult CrossFit athletes all over the world. The 5th and final workout for this round of the competition is this weekend. If you would like to come in and cheer on the CFG athletes, they are doing the workout at 10am on Saturday and 6pm on Sunday! The CFG team is currently in 25th place - they need to make top 30 in order to advance to the next round! Good luck CFG!!!

KIDS- 10am
SKILL:
KB Goblet Squats

WOD:
4 rounds x 30 second stations
KB Goblet Squats
KB Swings
Plank Holds

GAME:
CFG Red Light/Green Light

TEENS- 11am
STRENGTH:
Front Squats (5x5) with 10 toes to bar between sets

WOD:
4 x 45 second stations
Goblet Squats
KB Swings
Bench Hop Overs

FINISHER:
Plank Walk Ups
Crossover Mt Climbers
SuperMans

Happy Spring!

Tuesday was the first day of spring! What a fun time of year! We know that many of you started your spring sports. We wanted to wish you all good luck with your seasons. We are sure that all of your hard work and training at CFG will pay off!

Let's hope for more warm weather and sunshine!

KIDS-5pm
SKILL: Shoulder Press
WOD:
12-10-8-6-4-2 reps of:
Shoulder Press
Weighted Step Ups
Renegade Rows
Hurdle Jumps (x2)
GAME: Fitness Musical Hoops

TEENS-7pm
STRENGTH: Shoulder Press (5x3)
WOD:
3 rounds for time of:
Run 200m
10 Renegade Rows (per arm)
15 Thrusters
20 Box Jumps

The Recommended Amount of Physical Activity

CHILDREN AND ADOLESCENTS (6-17 years)

"Children and adolescents should do 60 minutes or more of physical activity each day. Most of the 60 minutes should be either moderate- or vigorous intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week. As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening activities, like climbing, at least 3 days a week and bone-strengthening activities, like jumping, at least 3 days a week. Children and adolescents are often active in short bursts of time rather than for sustained periods of time, and these short bursts can add up to meet physical activity needs. Physical activities for children and adolescents should be developmentally-appropriate, fun, and offer variety." (www.choosemyplate.gov)

Anyone else think that CrossFit Generation Kids fits the description of physical activity above? We sure do! Come on in and get your recommended daily exercise with us - we make it fun, it's always varied and developmentally appropriate for all!!

KIDS- 5pm
SKILL: KB Deadlifts

WOD:
AMRAP in 6 mins of:
10 KB Deadlifts
10 Hand Release Push Ups
5 Dot Drills

GAME:
CFG Deck of Cards

TEENS- 7pm
STRENGTH: Deadlifts (5x3)

WOD:
AMRAP in 10 minutes
Barbell Complex
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Push Jerk
Gym Sprint

FINISHER: Partner Med Ball Drills

Happy St. Patrick's Day!

Have a wonderful St. Patrick's Day! Don't forget to wear your green!


KIDS-10am
SKILL: Ring Rows, Swings
WOD:
3x30 seconds at each:
Ring Rows
Jump Rope Skips
Swings
Med Ball Sit Ups
GAME: Irish Hot Potato

TEENS-11am
STRENGTH: 30 Pull Ups
WOD:
3x1 minute at each:
Ring Rows
Jump Rope Skips
Weighted Walking Lunges
Plank
(Rest 1 minute between rounds)

Hang in There!

We know that many of you are taking the PSSA tests this week. These tests are long and grueling! We wanted to wish you all good luck and remind you to try your best and work hard. A CrossFit workout is a great way to re-energize and get moving after a long day of testing! Hope to see you there!

KIDS-5pm
SKILL: Goblet Squats
WOD:
10-8-6-4-2
Goblet Squats
Wall Balls
Frog Leg Sit Ups
Mountain Climbers (per leg)
GAME: Puzzle Relays

TEENS-7pm
STRENGTH: Front Squat (5x5)
WOD:
4 Rounds for time:
Run 200m
12 Front Squats
12 Lateral Burpees Over Barbell

Eat your Breakfast!

Don't forget about breakfast - it's often called "the most important meal of the day." Get your day started right with a healthy meal when you wake up before leaving for the bus. It will help you focus at school with your studies and fuel you throughout the day. Here is a nice article all about breakfast! Click Here.

KIDS- 5pm

SKILL:
DB Push Press

WOD:
AMRAP in 3 minutes
10 second Monkey Hangs
8 Ring Rows

AMRAP in 3 minutes
8 DB Push Press
Farmers Carry (2x length of gym)

GAME:
CrossFit Generation Jenga

TEENS- 7pm

STRENGTH:
Push Press (5x3)

WOD:
AMRAP in 15 minutes
3 Partner Band Sprints
12 DB Push Press
12 T-Push Ups

FINISHER:
Paralette Jump Throughs
Planks

CrossFit Games Open

Many of our adult athletes are participating in the CrossFit Games Open Competition. They have been working hard, training, and preparing for the 5 different workouts to see how they compare to other CrossFitters around the world. They will be tackling another workout at 10am if you want to check it out. Good luck CFG!

Check out this site for more information about the CrossFit Games. Also, check out our Facebook page for weekly updates and videos on our athlete's progress.

KIDS-10am
SKILL: DB Cleans
WOD:
3x30 seconds at each:
DB Cleans
Med Ball Twists
Box Jumps
Push Ups
GAME: CrossFit Bowling

TEENS-11am
STRENGTH: Hang Power Cleans (5x3)
Complete 5 weighted push ups after each set.
WOD:
15-12-9-6-3 reps of:
Hang Power Cleans
Ab Mat Sit Ups
Box Jumps