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 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.
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
