GENERATION HAPPENINGS

The CrossFit Games Open
It’s that time of year again! I felt like we just did this. This will be our 13 year doing the Open. The Open begins February 15h. If you have never done the Open, it is completely scaleable. Just like CFG WODs. Register here and pick CrossFit Generation as your affiliate: https://games.crossfit.com/open

Winter Store now Open

 Our Winter online store is open until 5pm tonight, February 5th!  Head on over to pick up some slick duds.

https://red-dog-apparel.myshopify.com/collections/cfg

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

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 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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Week of 2/6/23
Welcome to the next 4 weeks of this cycle…the intensity phase.  It is a grind, but a responsible one.  You will notice the WODs are not devastating and focus more on strict gymnastics, bodybuilding, and intervals.  You will see this style over the next 4 weeks in order to maintain the focus on strength and power of the four dedicated lifts.  Now obviously, you can perform the non-barbell option if you want more of a WOD feel on the Snatch and CJ days.  To each his own and let it ride.  It is looking mild on Wednesday, so I tossed in a 200m run.  If you would like to not run outside, you can perform 10 turf lengths.  Fresh air is good for the soul.  Have a fun and responsible Super Bowl weekend.

E-A-G-L-E-S….EAGLES!!!

Cheers!
Barry

Monday

Strength
Snatch (Squat or Power)
Warm-up Sets: 50% x 3, 60% x 2, 70% x 1, 75% x 1
EMOM for 15 minutes:
Mins 1 -5: 80% x 1
Mins 6-10: 83% x 1
Mins 11-15: 85% x 1
Note: If not perform snatches, perform Cleans on Monday and Jerks from the rack on Thursday.

Non-Barbell Option
EMOM for 15 minutes rotating movements:
1) 12 KB Swings
2) 10 Box Jumps
3) 8/5 Ski Calories

WOD
10-9-8-7-6-5-4-3-2-1:
Strict Pullups
Pushups x 2 (20-18-16, etc, etc)
-Scale to 10-8-6-4-2 reps as needed

Tuesday

Strength
Back Squat (go off of 80-90% of heavy single)
Phase 2/Week 1 – Intensity
50% x 5 reps
60% x 5 reps
70% x 5 reps
80% x 5 reps
85% x 5 x 5 reps (go every 3 minutes)

WOD
Every 2 minutes x 6 sets:
Sled Push .25 bodyweight for 40yds
-Get in groups of 3-4 and perform relay style

Wednesday

WOD
Partner WOD
12 rounds for time alternating rounds (6 each):
5 Burpees
Bike 10/7 Calories
Row 15/10 Calories
Run 200m

Thursday

Strength
Clean & Jerk
Warm-up Sets: 50% x 3, 60% x 2, 70% x 1, 75% x 1
EMOM for 15 minutes:
Mins 1 -5: 80% x 1
Mins 6-10: 83% x 1
Mins 11-15: 85% x 1

Non-Barbell Option
EMOM for 15 minutes rotating movements:
1) 8 DB Thrusters
2) 12 Ring Rows
3) 40 second plank hold with feet on medicine ball

WOD
3 sets for quality:
30 second handstand hold or 15yd handstand walk
30 second ring support hold
30 second hollow rock hold with PVC pipe
30 second bar hang
-15 second transitions

Friday

Strength
Bench Press (go off of 80-90% of heavy single)Phase 2/Week 1 – Intensity
50% x 5 reps
60% x 5 reps
70% x 5 reps
80% x 5 reps
85% x 5 x 5 reps (go every 3 minutes)

WOD
4 sets x 20 reps of this bodybuilding circuit:
Empty Bar Shoulder Press
Empty Bar Bicep Curls
Empty Bar Reverse Lunges (back squat rack position)
Abmat Situps (perform GHD if desired)

Saturday

Fitness with Friends