Crossfit Generate

Crossfit Generate We aspire to create a place that members feel comfortable, confident and feel valued. We will always give our best to get the best out of you!

SQUATS!!You would see squats programmed every week without fail in our program. For a body weight or loaded variation th...
23/05/2024

SQUATS!!

You would see squats programmed every week without fail in our program.

For a body weight or loaded variation they are hands down GREAT for building strength, speed, balance, increasing muscular endurance and they burn 🔥 a bunch of calories!!

This was a squat day from this week…

Back Squats
1 set of 8 reps
3 sets of 6 reps
- the goal was to use the same weight for each set

Workout
10 rounds
3 clean and jerks
15 wallballs

(15 minute cap)

We scaled loading and reps to achieve the right dose of intensity for this workout and it did not disappoint!!

Burpees!! Love them or hate them, they are an awesome body weight movementCan be performed literally anywhere and perfor...
20/05/2024

Burpees!!

Love them or hate them, they are an awesome body weight movement

Can be performed literally anywhere and performed just by them selves will give you an amazing full body workout!

What’s your favourite style of burpee??
Here are a few to choose from….

Burpee
Burpee box jump
Burpee to target
Burpee pull-up
Burpee pullover
Burpee muscle up
Bar facing burpee
Partner burpees
Sync burpees
Double pump burpees
Devils press
Burpee broad jump
Lateral burpee

Comment below ⬇️

Team workouts!Do you….. A) stand and support your partner while you rest?B ) find the comfiest seat and support from a f...
17/05/2024

Team workouts!

Do you…..

A) stand and support your partner while you rest?

B ) find the comfiest seat and support from a far?

C) lay on the ground and hope that your partner does most of the work?

At CrossFit Generate we do a fair bit of team workouts.
It’s forced interval training which allows for a higher intensity due to Work / Rest

Fitness is and should be fun!!

Fitness is always the most fun with friends!

15/05/2024

How we teach the butterfly progressions

You first need to be able to perform well under the bar before you perform well over the bar (chin over)

Mastering the strict pull-up is first and foremost!!

Then mastering the kipping pull-up and being able to perform 12-15 unbroken reps (the more the better)

Once this has been established then playing around with the technique of arch to hollow followed by a beat swing to regain control. This allows you to focus on one small rep at a time until timing makes sense

Once timing is on point and you can make rep after rep look the same you can add in 2,3,4… reps of the arch to hollow and then dropping back to the best swing when thing start to get out of control

The next progression will then be adding in height, this step is always best left to SLOWLY increase once you master the control and timing of a larger cyclical pullback

Once you can repeat reps like clockwork, you are ready for your chin to progress to passing over the bar!!

This process can take weeks / months depending on your strength and attention to detail.

Hope this helps you get one step closer to efficient butterfly pull-ups

With the colder months fast approaching, training should be at the forefront of your mind. If you continue to train as h...
15/05/2024

With the colder months fast approaching, training should be at the forefront of your mind.

If you continue to train as hard as you have leading up to this point you will not have to double down when it starts getting warmer and start shedding off the winter kilo’s

We come to the gym to be the best version of us.
The best version of us is a life long commitment not a 12 week, a 6 month or a year commitment, a life long commitment!!

The moment we get “comfortable” is the moment we stop being the best we can be and we start to go backwards.

The best version of us is always going one step further, always learning, always striving for progress!

The best thing about it is we will never ever meet our best version of ourselves EVERY! But the commitment to chase that person is where the real achievement lies!

One TASK at a time
One DAY at a time
One WEEK at a time
One GOAL at a time

See 🫵🏼 in the gym!!

Happy Mother’s Day!! Wishing all of our GNR8 mums past & present a very happy day.
12/05/2024

Happy Mother’s Day!!

Wishing all of our GNR8 mums past & present a very happy day.

Making small daily changes in your nutrition, sleep, recovery, training and performed consistently will make MASSIVE cha...
06/05/2024

Making small daily changes in your nutrition, sleep, recovery, training and performed consistently will make MASSIVE change over time!!

By small we mean something that you can think about and think “yeah, no dramas”
- drink a glass of water every 2 hours
- no phone once you get into bed
- start working with a personal trainer or attend a gym that organises your training for you
- pick 2 stretches and perform after your workout

You do not even need to do everything at once.
Once you can do it without thinking, it’s time to then add the next thing in!

We are all works in progress and we will never “arrive” we will always need constant attention and adjustments at all of our different stages of life!

Get started today! Stick with it, your future self will thank you for

Partner workout! ( 36 min Amrap )1 min on 1 min off - 60/48 cal ski - 50 DB box step overs - 60/48 cal echo - 50 DB lung...
05/05/2024

Partner workout!

( 36 min Amrap )

1 min on 1 min off

- 60/48 cal ski
- 50 DB box step overs
- 60/48 cal echo
- 50 DB lunges
- 60/48 cal row
- 50 toes to bar
- 60/48 cal C2 bike

This one is coming in hot this week!!

Tag your workout partner who you would love to hit this workout with!!

Workout in a group 👥👥👥👥👥Workout one on one 👤 👤Workout one on four 👤 👥👥What ever your prefer for your training, we have y...
03/05/2024

Workout in a group 👥👥👥👥👥

Workout one on one 👤 👤

Workout one on four 👤 👥👥

What ever your prefer for your training, we have you covered! 🙌🏼

Do you trouble thinking of what to do when you go to the gym?At CrossFit Generate we have everything all planned out for...
29/04/2024

Do you trouble thinking of what to do when you go to the gym?

At CrossFit Generate we have everything all planned out for you ahead of time.

You can rock up and be guided from start to finish and never have to put an ounce of thought to “what should I do today?”

Our program is progressive and will never get stale, so you will always find yourself pushing hard and always working on things that will challenge you!

20/11/2023

All of our lucky door prize winners!!

We will be in contact with you all shortly with your shoes 💪🏻💪🏻

Congratulations

Address

Unit 1/29 Attunga Road
Blaxland, NSW
2774

Telephone

+61421043616

Website

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