GENERATION HAPPENINGS

One month away from Spring Fling 2023
Grab your date and let’s dance!  1 male/1 female teams. Rx and scaled divisions.  Prizes for winning team in both divisions.  Spring Fling t-shirt for all competitors. 3 WODs + 1 Floater WOD.  Please register both athletes for communication purposes.  If you do not have a partner, put in the “partner name” that you have “No partner”.  We will do our best to find you one.  Registration closes April 2nd!  Currently, we are at 22 teams.

Date: Saturday, April 22nd
Time: 9am – 4pm
Location: CFG
Cost: $50 per team ($25 per person). A Wodify payment link will be sent out before the event for payment.
Register: https://forms.gle/fsQjTVWLaprHfQig6 

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 Coach Zack know.  Email Zack@crossfitfitgeneration.net.   This is just a starting point.
https://docs.google.com/forms/d/e/1FAIpQLSengMFnYJbrFRKVTNtaX0LQ6BJtX0SitmXRQ2aC7IPGlHxuOA/viewform

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/

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Monday

Strength
Power Snatch
Every 2 minutes x 5 sets:
1 reps @ 75%
1 reps @ 80%
1 reps @ 85%
1 reps @ 90%
1 reps @ 95-100%

Non-Barbell Option
Every 2 minutes x 5 sets
Ski 200m

WOD
AMRAP in 8 minutes:
6 Deadlifts (205/133)
12 Box Jumps (24/20)

Tuesday

WOD
4 rounds each for time with a 7 min cap each round:
Row 500m/Row 400m
12 Bench Press @ 55%
6 Strict Chin-Ups

Wednesday

Strength
Front Squat
Every 2 minutes x 5 sets:
1 reps @ 75%
1 reps @ 80%
1 reps @ 85%
1 reps @ 90%
1 reps @ 95-100%

Non-Barbell Option
Every 2 minutes x 5 sets:
Sled Push 40yds @ 1/2 bodyweight

WOD
“Grace”
30 Clean & Jerks for time (135/93)
-Compare to 10/10/21

Thursday

WOD
For time:
100 Double-Unders
then
50-30-20 reps:
Burpees
Walking Lunges
then
100 Double-Unders

Friday

Strength
Shoulder Press
Every 2 minutes x 5 sets:
1 reps @ 75%
1 reps @ 80%
1 reps @ 85%
1 reps @ 90%
1 reps @ 95-100%

Non-Barbell Option
Every 2 minutes x 5 sets:
Bike 12/9 Calories

WOD
3 rounds for time:
20 KB Swings (55/35)
10 Ring Dips
Run 200m

Saturday

Fitness with Friends