Today is the Grand Opening party for Next Generation CrossFit!
Please swing by for (lots and lots) of food, fun and prizes between 11am and 4pm.
See you there!
Eric and Luila
P.S. Our 9am class is cancelled for today.

"Barbara"
5 rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Post time to comments.

I'd like to take a moment to honor one of our members, Melissa Higgins. Melissa has been crossfitting with us since last April and was the first of our female athletes to get a "kipping" pull-up. It was not uncommon to see her name leading on the board daily. However, last August while out with some friends, Melissa had a bad fall and broke her wrist in numerous places. Awkwardly placed pins sticking out of her skin coupled with the severe swelling in her hand against a hard cast, caused extreme pain every time she moved her fingers. Yet, to my amazement, Melissa showed up to the gym the next week with teary eyes and a quiet determination to not stop training. The next three months that followed were the most humbling and lonely times as she often had to train by herself in a corner of the gym while the other members used up most of the floor. She had to witness the victories of her peers getting their names posted on the board, while she was limited to only a combination of a few select exercises. Recently, the cast came off and Melissa has been able to slowly incorporate upper body movements back into her regime. Her grip strength and wrist flexibility are returning rapidly and she should be back on top soon!
Thank you, Melissa for setting an shining example by getting up and fighting after life knocks you down hard. You are an inspiration to us all!

Run a 5K
or,
Come row a 5K
Post time to comments.

Lafortune Park map(LaFortune Park is a 5K trail. Corbin has the record so far at 24:09)

Fun with the sled drag.

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.

An in-depth study on the "CrossFit Total" workout

"Big Engine" Kevin

"Christine"
500m Row
12 BW Deadlift
21 Box Jumps (M-20"/F-16")
3 rounds for time.

"Christine" video clip.mov
"Christine" video clip.wmv

Weighted pull-ups
1-1-1-1-1-1-1 reps
Post loads and body weight to comments.

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.

"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.

Rest day or come to the gym for a special WOD.
We will be open for our morning hours today.
(6-8am and 9-10am)

Lookin' good, Teresa!

30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups, do 120 pull-ups and 120 dips.

The gym will be closed today, but will be open for select hours on Friday.

Happy Thanksgiving!
What are you thankful for?

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.

Cute couple, Janet and Karl Friday give CrossFit a whirl.

Clean and Jerk 3-3-3-3-3 reps

Post loads to comments.

Rest day.
(or come in to the gym for a "special" workout, of course)

Melissa resting.

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
For time.
(also known as the "Filthy Fifty")
Post time to comments.

Hobie after the "Filthy Fifty"

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.

Barberic

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Romney faces "Fran" for the first time.

Rest Day

Apparently we have the most powerful jump-ropers in the world here at Next Generation CrossFit.

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.

Post time to comments.

"THOM" decides to move to Knob Noster, MO to make his millions. Eric ain't happy.

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Post time to comments.

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Post rounds completed to comments.

Rest Day

Take a rest, everyone!

Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders

Post time to comments.

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Mindy does "Mary" and freaks us all out. (7 rounds as rx'd)

Deadlift 3-3-3-3-3 reps.

Post loads to comments.

Rest Day

Back Squat
1-1-1-1-1-1-1 reps
Post loads to comments.

Four rounds for time:
Run 400 meters
Rest 2 minutes
Post time to comments.

"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.

6 AM - Mindy, Romney and Jeff hittin' it hard while everyone else is still snoozin'.

Rest day.

My mom. Never lifted weights a day in her life, but has been crossfitting now for 3 months. Way to go, mom! We're all so proud of you!!!

"Isabel"
Snatch 135 pounds, 30 reps for time.
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Two incredible athletes, Mindy and Jessie. Thank you for sharing your passion of fitness!