WEEK OF 4/15/24
1) CFG Spring/Summer store open until Tuesday, April 16th and we’ve got some new designs and gear options as we head into the warmer months:
The classic CrossFit Generation text on tie-dyed tees and tanks along with our first Comfort Colors oversized T-shirt!
A CFG “No Vowel” shirt to represent CRSSFT GNRTN
Palm trees and surfboards on tees and tanks for a barbecue or day at the beach bar
️. A few long sleeve options to keep warm while watching the waves crash at the shore
️ 1/4 zip pullovers for a day on the golf course
The store will stay open for the next few weeks and close on April 16th!
CLICK HERE TO GET YOUR GEAR TODAY! Use code “CFG” when checking out for free shipping to the gym
2) Generation Nutrition 28-Day Challenge
“Summer Ready” beginning in April and leading up to Memorial Day!!! Focus on lifestyle and nutrition goals with a group to be feeling great heading into summer!
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Monday
Gymnastics
EMOM for 10 minutes:
3 Strict Handstand Pushups (use deficit if proficient at strict head to floor HSPU)
OR
15 Second Handstand Hold
WOD
4 rounds for time:
Run 400m
3 rounds of “Cindy” (5 pullups/10 pushups/15 squats)
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Tuesday
Sprints
10 rounds for total calories:
30 seconds work/30 seconds rest on machine of choice
WOD
5 rounds for time:
100yd Farmer Carry (55/35) – outside 50yd out and back
50 Double-Unders
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Wednesday
Bodybuilding
Every 1:30 x 10 sets:
Odds: Back Squat x 10 reps @ 60%
Evens: Shoulder Press x 10 reps @ 60%
WOD
AMRAP in 10 minutes:
10 Squat Clean Thrusters (95/63)
10 Squat Clean Thrusters (115/73)
As many Squat Clean Thrusters in time remaining (135/93)
-Score is total squat clean thrusters
Thursday
Endurance WOD
8 sets for distance:
2 minutes work/2 minutes rest on machine of choice
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Friday
Gymnastics
EMOM in 8 minutes:
1 Turkish Get-Up each side
-Start light and go up as you seem fit. Record heaviest load achieved.
WOD
3 rounds for time with a partner:
40 Toes to Bar
12 Wall Walks
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Saturday
Fitness with Friends
Sunday
Open Gym
8am-10am
