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May 31, 2009
Monday, June 1st, 2009
May 31, 2009
Sunday, May 31st, 2009
Please note that the Sunday 2pm class has been cancelled until further notice.
May 28, 2009
Friday, May 29th, 2009
So, how's everyone liking the new class format? Post thoughts to comments.
FYI - We will be going back to posting the next days WOD's on the website next Monday.
May 26, 2009
Wednesday, May 27th, 2009
The feedback on yesterday's new class structure was universally positive. Please post your thoughts to comments.
Dutch's Training Seminar this weekend was awesome!
May 25, 2009
Tuesday, May 26th, 2009
***Hi everyone, hope you all had a safe holiday! Just to catch everyone up, we are making a few positive changes at NGCF.
1. For the next week, we will not be posting the WOD on the blog. Just show up and have some fun.
2. We will be scaling back a bit on the "as RX'D" and focusing on other, more important things.
3. We will be trying a new approach to the hour-long class. Group warmup. skill work, shorter, more intense WOD's and group cooldowns. With this new format, I need everyone to show up as close to the hour as possible.
4. Effective immediately, we will no longer be offering 10-visit Punch Cards. Anyone who currently has an active punch card will, of course, be able to finish it out. By June 30th.
5. Effective immediately due to lack of interest, we will no longer be offering Sunday classes.
6. I need everyone to roll with this. I know that we have all gotten used to the way things are, but all of these changes are being made to improve you as athletes and us as trainers.
Thanks, Eric and Luila
Yesterday's mission-based Memorial Day WOD will definitely be remembered!
May 24, 2009
Monday, May 25th, 2009
***We will be having a special group workout today at noon only. The gym will be open to everyone, so bring a friend and come have some fun!***
A few more pics from Mindy, Heather and Wade's last NGCF WOD.
May 24, 2009
Sunday, May 24th, 2009
***There will be no 2pm class today. We apologize for any inconvenience.
May 22, 2009
Saturday, May 23rd, 2009
Next Generation CrossFit wishes to express a heartfelt "Thank You!" to all the US men and women who serve or have served our great nation as well as to the families of those who've lost loved ones.
Saturday's classes will be on schedule, however there will be no 2pm Sunday class.
Memorial Day is a United States federal holiday observed on the last Monday of May (May 25 in 2009). Formerly known as Decoration Day, it commemorates U.S. men and women who died while in the military service. First enacted to honor Union soldiers of the American Civil War, it was expanded after World War I to include American casualties of any war or military action. E
Saturday's classes will be on schedule, however there will be no 2pm Sunday class.
We will be having one HUGE group WOD on Monday at 12 noon only.
Today's WOD:
Row 500m
Run 400m
300 Jump Ropes
Three rounds for time.
May 21, 2009
Friday, May 22nd, 2009
May 20, 2009
Thursday, May 21st, 2009
10 rounds for time of:
10 Pull-ups
10 Ring pushups
Post time to comments.
CrossFit Movie "Every Second Counts" on sale here.
May 19, 2009
Wednesday, May 20th, 2009
Run a 5k (3.1 miles) or come to the gym during normal class hours and row a 5k
Post time to comments.
At 6:30pm we will be having a special WOD for Mindy AND Heather and Wade! (I just found out today that Heather and Wade are leaving on Thursday of this week to finalize their move to Austin, TX), so please come by for pictures, hugs and a WOD that you will never forget!
"Each Warrior wants to leave the mark of his will, his signature, on important acts he touches. This is not the voice of ego but of the human spirit, rising up and declaring that it has something to contribute to the solution of the hardest problems, no matter how vexing!" - Pat Riley
May 18, 2009
Tuesday, May 19th, 2009
Bench Press
5-5-5-5-5
Post loads to comments.
Happy 25th Adam!
Hey everyone,
Just a quick note to tell everyone that we will be having a special WOD for Mindy tomorrow night at 6:30. Come show your support and gratitude to this great trainer before she moves to California on Friday!
May 17, 2009
Monday, May 18th, 2009
For time:
400 meter Walking lunge
100 Burpees
WOD may be broken up into sets or completed in the order given.I took two full days off CrossFit this weekend and canoed six quiet miles down the Illinois River on Sunday.Ahhh... it was GREAT!
May 16, 2009
Sunday, May 17th, 2009
"Mary"
As many rounds as possible in 20 minutes of:
5 Handstand Pushups
10 Pistols (one-legged squats)
15 Pullups
So nice to see everything turning green again!
May 15, 2009
Saturday, May 16th, 2009
Burpees
Pullups
Situps
21-15-9 reps for time.
How to hang out at Next Generation CrossFit
May 12, 2009
Wednesday, May 13th, 2009
"Elizabeth"
Squat Cleans (135/95)
Ring Dips
21-15-9 reps for time.
May 11, 2009
Tuesday, May 12th, 2009
For time:
50 Squats
40 Situps
30 Pushups
20 Pullups
10 Double Unders
20 Pullups
30 Pushups
40 Situps
50 Squats
50 Squats
40 Situps
30 Pushups
20 Pullups
10 Double Unders
20 Pullups
30 Pushups
40 Situps
50 Squats
Coach Burgener is quite possibly one of the coolest people I've ever met.
Andy, Adam, and Chad working their technique at the Olympic Weightlifting Cert this weekend.
May 10, 2009
Monday, May 11th, 2009
Woo hoo!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
That FIRES me up!!!
***I'm asking everyone to show up ON TIME for today's WOD.
Today's class will involve a new warmup and cooldown format.
Those who show up late may be asked to wait until the next class to start.***
May 09, 2009
Sunday, May 10th, 2009
"Lynne"
Five rounds for max reps of:
Bodyweight Bench Press
Pullups
Other than going directly from the BP to the PU's, there is NO time component to this WOD.
Brother Wade got 2nd place for Next Generation Crossfitters on the pullup/burpee WOD with an amazing time of 7:09 in the pouring rain. Awesome work, bro!
May 08, 2009
Saturday, May 9th, 2009
***Attention: There will be no 9, 10 or 11am classes today. I will be in OKC getting the Olympic Weightlifting Certification (finally!)***
However, all are welcome to run the Full Moon 5k tonight at 8pm. This is a GREAT race and I hope all of you give it a try. There will be a band afterwards ("Zed Leppelin") and lots of beer! Check the website for more details. Hobie the party animal will be the contact point for all those wanting to show up! Have fun!
May 07, 2009
Friday, May 8th, 2009
***Attention members: There will be no 9, 10 or 11am classes this Saturday, May 9th. I will be out of town getting the Olympic Weightlifting Certification.
However, all are welcome to come run the Full Moon 5k on Saturday at 8pm.
Hobie the party animal will be the contact point for all those wanting to show up!
Sunday's 2pm class is still on schedule.***
For time:
Row 500m
50 Ring Pushups
50 Barbell Back Squats (45/33)
50 Parallel bar Strict Pullups (wide grip stretching from one rung to next)
50 Barbell Lunges (45/33)
50 Dips
50 GHD Situps
50 GHD Back Extensions
Row 500m
Romney doing todays wide grip pullups with a kip instead of strict.
May 06, 2009
Thursday, May 7th, 2009
Mountain Climbers
Bicycles
100-80-60-40-20 reps for time.
(count both legs as one rep, not two)
Last weekend's adult playground; GSX Athletics, Ft Worth, TX
May 05, 2009
Wednesday, May 6th, 2009
CF SW Regional Qualifiers WOD #3
Box Jump (24")
Kettlebell Swing (55/35)
Sumo Deadlift High Pull (95/65)
21-15-9 reps for time.
***10 Burpee penalty for dropping kettlebell or barbell.***
Adam led the NGCF crew with the best overall time. Way to go, bro!
May 04, 2009
Tuesday, May 5th, 2009
May 03, 2009
Monday, May 4th, 2009
Hey everyone! We're back in one piece and fired up! I know many of you are just dying to try one of the WOD's from this weekend, so here you go:
CF SW Regional Qualifiers WOD #2:
50 Chest-to-bar pullups (chest MUST touch the bar on EVERY rep)
50 Burpees with hand clap above head and full hip extension. On concrete.
For time, preferably in the pouring rain.
For those who are concerned with not having the chance to do this exactly as prescribed, don't worry. I'll be standing by with my water hose to spray you in the face and tell you if any of your reps count.
HaHa! GREAT WOD!!! See you soon!
PS If anyone has any pictures of this weekend, PLEASE put them on a disk (preferred) or email them to me right away so I can put them up on the site.
Chad and I cranking out the C2B Pullup/Burpee WOD in the rain.
For GSX's website covering this weekend's highlights, click here.
May 02, 2009
Sunday, May 3rd, 2009
***There will be no 2pm class today. We apologize for any inconvenience.***
