Thursday, June 1st, 2017

Happy 10th Anniversary Next Generation CrossFit!

Over 3000 workouts programmed
Over 14,000 classes offered
Over 1300 people trained
Six major competitions directed: 2010 CrossFit Sectionals, 2011 CrossFit Regionals, 2012, 2013, 2014 and 2015 Battle over Red Lands
Numerous competitions, fundraisers, parties, certifications, seminars, etc. hosted
Over 30,000 photos taken

A huge THANK YOU to everyone that has trained with and helped support us throughout the last 10 years. It has been my honor, duty and privilege to coach you and see you reach your goals! – Eric Barber

Skill/Strength: Snatch, 3 x 5 @ 75%

WOD: “Rooster”
Ten rounds for time of:
10 Burpees
20 Double-unders

Wednesday, May 31st, 2017

Reminder: 
We will be having modified hours this upcoming weekend
Friday: 6am, 11am, and 5pm only
Saturday: 10am only
Monday: 6am, 11am and 5pm only

Skill/Strength: Front Squats, 5 x 5

WOD:
Four rounds for time:
100 Single-unders
50 Bicycles (both sides count as one rep)
25 Hang Clean, 95/63

Tuesday, May 30th, 2017

Attention Members:
We will be having modified hours this upcoming weekend:
Friday: 6am, 11am, and 5pm only
Saturday: 10am only
Monday: 6am, 11am and 5pm only

WOD: Open Gym format
Come in to work on your lifts or favorite WOD.  Not sure? Ask Eric for help!

Great job! to the 10am’rs who came in to do “Murph” yesterday!
Too bad we didn’t get a picture of the 9am’rs!

 

Monday, May 29th, 2017

Please join us today as we honor and remember all who have died while actively serving in this country’s armed forces as we pound through the “Murph” WOD (named after Medal of Honor recipient, Michael P. Murphy).

8am: Gym opens
9am: Rx’d and Rx’d+20lb vest
10am: Scaled

WOD: “Murph” (a.k.a. “Body Armor”)

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Post time to comments.
* Make sure to show up 45 minutes before your heat to warm up. Each workout will be starting EXACTLY on the hour (the clock will be re-starting every 60 minutes).

Saturday, May 27th 2017

9am: Open Gym

10am: Tag-team “The Anvil”
Deadlift, 255/183
Clean, 205/133
Jerk, 135/83

With only one person working at a time, perform 10-9-8-7-6-5-4-3-2-1 rep rounds for time.
One barbell. Strip and add plates as you hammer through.
Men: Use a 45, 35 and 25 on each side of your barbell
Women: Use three 25’s on each side of your barbell