10.3.23

TEST DAY - RECORD RESULTS

 "Nancy" 

5 Rounds for time of:

400 Meter Run 

15 Overhead Squats (65/95#)

CLICK HERE to compare to 1.20.23

CLICK HERE to compare to 6.12.23

Community Notes: 

We are excited about our approacing 15 year celebration on Saturday 10/14 at CrossFit Generation. CLICK HERE to sign up for a heat time from 9 am - 12 pm.

Quote: 

“Life is about accepting the challenges along the way, choosing to keep moving forward, and savoring the journey.” Roy T. Bennett

CrossFit Courses and USA Weightlifting

 

We have a great line up of Education for the Fall and Winter at CFKOP!

• CrossFit Level 2 October 21st - 22nd, 2023 in Bridgeport, PA.
• Sign up at CrossFit

• CrossFit Level 1 Certificate Course on December 2nd - 3rd, 2023 in Bridgeport, PA.
• Sign up at CrossFit

• CrossFit Level 2 Certificate Course on January 6th - 7th, 2024 in Bridgeport, PA.
• Sign up at CrossFit

• USA Weightlifting 
• We are hosting a USA Weightlifting Level 1on January 13th and 14th, in Bridgeport PA
•  CLICK HERE to sign up!

Congratulations

 

Our athletes were out and about competing in CrossFit this weekend and taking some podium spots!

Their hard work inside the walls of the gym is paying off, Great job to all!!!

Dana took second at the Masters Fitness Championship in Indiana! 

And Jeff and Kalyn took first at at the the Barbell Brawl in Kennet Square.

10.2.23

3 rounds for time of: 

20 wall-ball shots (14/20 lb) 

20 deadlifts (75/115 lb) 

20 box jumps (20/24 lb) 

20 push presses (75/115 lb) 

20 toes-to-bars 

Rest 1:00

 

Quote:

“We don’t grow when things are easy; we grow when we face challenges.” 

-Anonymous

10.1.23

CARDIO SUNDAY

AMRAP in 10 Minutes:

2000/1800 Meter Row

Max Calories Air Bike 

Rest 4:00

AMRAP in 8 Minutes:

1500/1350 Meter Row

Max Calories Air Bike

Rest 3:00 

AMRAP in 6 Minutes:

1000/900 Meter Row

Max Calories Air Bike

Rest 2:00 

AMRAP in 4 Minutes:

500/450 Meter Row

Max Calories Air Bike

Rest 1:00 

AMRAP in 2 Minutes:

200/225 Meter Row

Max Calories Air Bike

Quote: 

"Everybody dies, but not everybody lives." - A. Sachs

9.30.23

For time: 

30 Power Snatch (75/115#)

400m Run 

20 Overhead Squat (75/115#)

400m Run 

10 Squat Snatch (75/115#)

400m Run

Community Notes:

Join us for CrossFit Kids class at 10:15 AM with Coach Megs - Kids 5+ are welcome, no experience necessary. 

Quote:

"We often add to our pain and suffering by being overly sensitive, overreacting to minor things and sometimes taking things too personally."

-Dalai Lama

Congratulations Dana H!

 

Huge congrats to Dana for earning her spot at the Masters Fitness Championship through sheer dedication and relentless hard work! Now, it's time to shine even brighter at the competition this weekend. Best of luck, Dana- We are all cheering for you. 

Competition Schedule:

Friday Sept 29-Oct 1 

Women’s 45-49 

RX division 

Friday heat times 10:29 @ the pool 500 yards swim wod 1 1:06pm @ coliseum wod 2

GOOD LUCK DANA!

9.29.23

4 Rounds:

In a 3:00 Minute Window:

15 Dumbbell Front Squats (35/50#)

5 Deadlifts (205/315#)

2 Rope Climbs (15ft)

(max distance handstand walk)

Rest 1:00

Record total distance for handstand walk and scales to load and modifications.

Community Notes:

Join us tomorrow for CrossFit Kids class at 10:15 AM with Coach Megs - Kids 5+ are welcome, no experience necessary. 

Quote: 

"Vision is not enough. It must be combined with venture. It is not enough to stare up the steps; we must also step up the stairs." - Vaclav Havel

9.28.23

For time:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of:

Unbroken Double Unders 

(cap 20:00) 

Coaches Notes: 

The Flight Simulator is a workout that challenges you in many ways. To complete this workout as prescribed, each set of double unders must be strung. This means you must complete that many in a row without stopping. After each set, you MUST break. For example, you cannot do 30 straight and then perform 20 as your next set. You must do 5, stop, 10 stop, etc...however, you control how long you stop. If you fail any set, you must start that set over. For example, if you trip on 49 of 50, you must redo the set of 50. 

CLICK HERE to compare to 1.16.23

CLICK HERE to compare to 5.23.23

TEST - CASH OUT:

Timed 500 M Ski

Quote: 

"Patience, persistence, and perspiration make an unbeatable combination for success." 

- Napoleon Hill

9.27.23

Split Jerk 

1-1-1-1-1-1-1

Cash out:

With a Partner Max Sandbag Cleans in 5:00

(Ladies 100#/ Gentlemen 150#)

(Sandbag clean will go from the ground to over the shoulder)

Quote: 

"Challenges are what make life interesting. Overcoming them is what makes life meaningful." 

- Joshua Marine

9.26.23

All for time:

5 Rounds: 

15/12 Calories Air Bike 

15 Pull-ups

200m Farmers Carry (35/50#)

3 Rounds: 

15/12 Calories Air Bike 

10 Chest to Bar Pull-ups 

200m Farmers Carry  (35/50#)

1 Round: 

15/12 Calories Air Bike 

5 Ring Muscle Ups

Quote: 

"You may have to fight a battle more than once to win it." - Margaret Thatcher