WEEK OF 5/29/23

Horsham Day

Horsham Day is a fun day in our community. There are tons of activities for the whole family all day long in all the parks around Horsham. Many of our athletes have businesses within Horsham that are involved in the day as well. And, CFG is one of them! We will be at Carpenter Park at the Pavilion (near tennis courts) at 8am for an Adult Bootcamp, the 5k Fun Run and also at 9am for an Elementary School Bootcamp and 9:30am for a Middle/High School Bootcamp. The 5k meets at pavilion (pre-register through township link below) and bootcamp are on the tennis courts (no pre-registration necessary). Come join us! If you bring a friend and enter our raffle, adults will have the chance to win a free month membership and youth athletes will win some cool gift cards!

In addition, CFG will be having a potluck party for all! Feel free to park at CFG to head over to Horsham Day and then starting at 3pm come hang with us until the fireworks. Come and go as you please, super low key and fun. We’ll have some yard games and food/beverages. This day was so fun last year, we hope you can stop by at some point to see us again this year. 

Saturday, June 3rd
Events Schedule: https://horshampa.municipalone.com/pview.aspx?id=43771&catid=612
CFG Summer Kick-off Potluck Picnic 3pm – Fireworks ending Horsham Day
Potluck Link – https://docs.google.com/spreadsheets/d/1qJyQZQQSei6dNxUXag-3LQG50wgsPBBqAP7lHZ-0_VQ/edit?usp=sharing
Food, Music, Lawn Games, Beverages, and just great conversation with our amazing community.  Come whenever to chill.  Stay til the end to watch the fireworks.

Bryan’s Bootcamp
Bryan’s Bootcamp is now offered 3x per week along with the 2x per week option. Classes are on Mondays, Tuesdays, and Fridays at 6:00-6:45am. This class is a GREAT way to begin your fitness journey and/or maintain your fitness journey. A reminder that this is NOT part of your CF membership and is a separate session membership. Email bryan@crossfitgeneration.net for more info.

2 days per week option: $90
3 days per week option: $130
Drop In option: $20

Prevail Physical Therapy
Do you have a nagging issue going on and don’t know where to turn when it comes to physical therapy? Well, look no further. Kelly’s practice is literally at CFG! Trust me, things won’t just “go away on their own”. You need help. You need Kelly. Email her at prevail.pt616@gmail.com for more info.

CFG Calendar of Events
If you haven’t noticed already, there is a calendar page on the new website.  Coach Zack created it and made it live.   The calendar is where we will post upcoming events at CFG like nutrition talks and in-house competitions. We will also be including other types of events that we can all do together outside of the gym like other CrossFit competitions, 5k’s, triathlons, spartan races, etc.

The calendar has some events on there but in order to help me populate it further, Zack wants to have you all help him out. He has already seen some competitions posted on it, so if you come across something that you plan on doing, are already signed up for, or want to get people to sign up for, please fill out the form below and he will get it on the calendar! If there is a field you think should be added let Zack know.  Email Zack@crossfitgeneration.net.   This is just a starting point.

CFG Nutrition Talks now on YouTube
Your CFG Nutrition team does those amazing nutrition talks throughout the year. Well guess what? They are now available on YouTube! Head over to our channel if you want to take a listen. Golden information for you: https://studio.youtube.com/channel/UCvr7inKdAOKKWnBc9VG1l7w/videos/upload?filter=%5B%5D&sort=%7B%22columnType%22%3A%22date%22%2C%22sortOrder%22%3A%22DESCENDING%22%7D

CFG Facebook Member Community
Join the CFG Members Community page on Facebook. Click on the link and get invited. It’s a great place to share all things health and fitness with your community mates. www.facebook.com/groups/462702918972052/


Summer Programming Outlook
As we enter into the Summer months, we will head into a more classic CF approach to programming.  No strength cycles (although we will still lift heavy).  You will see complexes and alternating EMOM supersets mixed in with heavy singles, double, triples, etc.  We also head outside a lot more!  Make sure you are properly hydrated before, during and after training sessions.





EMOM 10 minutes alternating movements:
7 Seated DB Shoulder Press
15/10 Row Calories
-Partner up as needed

AMRAP in 10 minutes:
Wall Balls
Perform a 40yd KB Farmer Carry after every 20 reps
Goal: 100+ Wall Balls


Every 2 minutes x 5 sets:
1 Power Clean
1 Hang Squat Clean
1 Jerk
-Start at 65% of your Clean & Jerk and work up to a heavy complex

5 rounds for time:
40 Double-unders
20 Step-ups (24/20)
20 KB swings (55/50 lb)

Goal: 12-15 minutes


3 rounds each for time with a 12 minute cap:
Run 1000m
20 Burpees
Goal: 5-8 minutes per round


Every 2 minutes x 5 sets:
2 Hang Snatch High Pulls
2 Hang Power Snatch
-Start at 50% and work up to a heavy set

Non-Barbell Option
Every 2 minutes x 5 sets:
5 Box Jumps (24/20)
100m Ski Sprint

21-15-9 for time:
Hang Power Snatch (95/63)
Toes to Bar
Goal: 5-7 minutes


Fitness with friends