CrossFit Generation Kids

CFG Closed Today

Happy 4th of July weekend everyone!!!

CFG is closed today.

WOD:
Take the dog for a walk or run a 5k!

Announcements!

Hey CFG Kids/Teens!

Just two announcements:
1- CFG will be closed on Saturday, June 30th for all classes for the 4th of July holiday weekend.

2- CFG is offering additional classes this summer for high school teens. The classes are:

Mondays, Wednesdays and Fridays at 1pm and 2pm -- for high school age only.

So, in addition to the Mondays/Thursdays at 7pm and Saturdays at 11am, you can now come mid-day during summer vacation. Come... and bring friends to workout with!

KIDS- 5pm

SKILL:
Push Presses

WOD:
3 Rounds for Time
Run 200m
10 Push Press
10 Squats

GAME:
Captain Midnight

TEENS- 7pm

STRENGTH:
Push Press (5x3) (10 ab mat situps b/t sets)

WOD:
Run 600m
21 Wall Balls
Run 600m
21 Wall Balls
Run 600m

CrossFit Kids In the News

Check out this great article called "CrossFit Kids Gets Children to Exercise," from the Washington Post. It mentions how thousands of kids all over the globe are part of a CrossFit Kids program. CrossFit Kids is a great way to get kids moving, it builds confidence and self esteem, and it is FUN!!

KIDS-5pm
SKILL: Med Ball Cleans
WOD:
3 Rounds, 30 Seconds at each:
Med Ball Cleans
Frog Leg Sit Ups
KB Swings
Cone/Hurdle Jumps
GAME: CrossFit Bingo

TEENS-7pm
STRENGTH: Hang Power Cleans (5x3)
WOD:
AMRAP in 5 minutes of:
5 Hang Power Cleans
10 Box Jumps
Rest 2 minutes then,
AMRAP in 5 minutes of:
10 Toes to Bar
20 DB Walking Lunges (10 per leg)

Benchmark Saturday

Time to tackle another CrossFit Benchmark WOD! Teens: check your workout logs to see what your score was last time you did "1/2 Cindy."

KIDS-10am
SKILL: Pull Ups
WOD:
"Kiddie Cindy"
AMRAP in 6 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
GAME: CrossFit Board Game

TEENS-11am
STRENGTH: 5 sets of: 10 Ring Rows and 5 Ring Dips
WOD:
"1/2 Cindy"
AMRAP in 10 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
BONUS: Hill Sprints

Stay Hydrated!

It's been really hot and humid the past few days and it's going to be just as hot today -- if not hotter! It's so important to not just bring water to drink during your training session, but also to drink plenty of water throughout the day. Also, healthy eating is so important. Sugar and junk food are not good to consume (in general) but especially on hot days like today.

You can assume we are open for business, but if it gets too hot, we'll have to close down. We will announce on the website if we do close or you can email Jocelyn@crossfitgeneration.net if you want to check in.

Many thanks!

KIDS- 5pm

SKILL: KB Overhead Squats

WOD:
Tabata Training
OH KB Squat
Dot Drill

Tabata Training
Mountain Climbers
Band Rows

GAME: CrossFit Generation Board Game

TEENS- 7pm

STRENGTH: Overhead Squats (5x3)

WOD:
Tabata Training
OH KB Squats
Plank Walk Ups

Tabata Training
Burpees
Band Rows

BONUS: Core work

Summer Schedule Reminder

We are excited to train with you all this summer. Please remember our schedule is still the same and will remain the same throughout the summer months. Bring your friends/neighbors/cousins and we'll have a blast training this summer together!!

KIDS: Mondays/Thursdays at 5pm and Saturdays at 10am

TEENS: Mondays/Thursdays at 7pm and Saturdays at 11am

_______________________________________________________________________

KIDS- 5pm

SKILL: Push Ball

WOD:
4 Rounds of:
10 Push Balls
10 Walking Lunges (each leg)
10 Band Rows
Bear Crawl Gym (x2)

GAME: Fitness Simon Says

TEENS- 7pm

STRENGTH:
Push Press (5x3)

WOD:
5 Rounds of:
40 yd Sled Drag
15 Push Balls
15 Ab Mat Situps

(Rest one minute between rounds.)

Summer Schedule Reminder!

Summer is here! Congrats on completing another year! We are excited to train with you all this summer. Please remember our schedule is still the same and will remain the same throughout the summer months. Bring your friends/neighbors/cousins and we'll have a blast training this summer together!!

KIDS: Mondays/Thursdays at 5pm and Saturdays at 10am

TEENS: Mondays/Thursdays at 7pm and Saturdays at 11am

KIDS- 10am

SKILL: Med Ball Cleans

WOD:
4 x 30 seconds at each station
Med Ball Cleans
Med Ball Slams
Med Ball Passes with partner

GAME:
Med Ball Musical Chairs

TEENS- 11am

STRENGTH: Hang Power Cleans (5x3)

WOD:
4 x 30 seconds at each station
Row
DB Hang Power Cleans
Box Jumps
Plank Walk Ups

School's Out For Summer!

Congratulations on finishing up another year of school! We wish you all a safe and happy summer! We hope that you make coming to classes at CFG part of your summer plans.

KIDS-5pm
SKILL: Pull Ups
WOD:
10-8-6-4-2 reps of:
Pull Ups
Wall Balls
Frog Leg Sit Ups
Mountain Climbers (per leg)
GAME: Fitness Musical Chairs

TEENS-7pm
STRENGTH: 40 Deadhang Pull Ups
WOD:
18-15-12-9-6-3 reps of:
Ring Rows
Wall Balls
Box Jumps
Ab Mat Sit Ups

Try this Cold Summer Treat

Ask Mom or Dad if they will help you make this cold summer treat. Enjoy!

"Perfect Pineapple Pops" from the Kids Health Website.

Ingredients:
2 c. plain yogurt
½ c. canned crushed pineapple (packed in its own juice instead of packed in syrup)
1 can frozen pineapple or orange-pineapple juice concentrate, thawed
Utensils:
medium-sized bowl
mixing spoon
small paper cups
plastic wrap
wooden popsicle sticks (available at craft stores)
measuring cups
Directions:
1. Drain the can of crushed pineapple so all the juice runs out.
2. Put all the ingredients in the bowl and mix together.
3. Spoon the mixture into the paper cups. Fill them almost to the top.
4. Stretch a small piece of plastic wrap across the top of each cup.
5. Using the popsicle stick, poke a hole in the plastic wrap. Stand the stick straight up in the center of the cup.
6. Put the cups in the freezer until the mixture is frozen solid.
7. Remove the plastic wrap and peel away the paper cup. You'll have pineapple pops to eat and share!
Variations and suggestions:
If you like, you can make this recipe using plastic popsicle molds instead of the paper cups and popsicle sticks.

KIDS-5pm
SKILL: Goblet Squats
WOD:
3 rounds for time of:
Run 3 laps around the gym
5 Burpees
10 Goblet Squats
15 Swings
GAME: CrossFit Bingo

TEENS-7pm
STRENGTH: Back Squats (5x3)
WOD:
3 rounds for time of:
Run 400m
10 Toes to Bar
15 Goblet Squats
20 Swings

Summer Hours for CFG Kids/Teens

What are you doing this summer to stay active?! Come to CFG for kids/teens workouts and bring your friends! CFG kids/teens program will hold the same classes at the same time as this spring – all summer long!

Mondays/Thursdays (Kids at 5pm and Teens at 7pm)

Saturdays (Kids at 10am, Teens at 11am)

We look forward to training with you all this summer!

KIDS- 10am

SKILL: Push Press

WOD:
3 x 30 second rounds of
DB Push Press
Plank Holds
Squat Jumps
Bear Crawls

GAME: CrossFit Generation Memory

TEENS- 11am

STRENGTH:  Shoulder Press (5x3)

WOD:
4 x 45 second rounds of
Row
DB Push Press
Bench Jump Overs
Oblique Mountain Climbers