10.02.2023

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

10.01.2023

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

9.30.2023

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

9.29.2023

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!

9.28.2023

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

9.27.2023

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

9.26.2023

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

9.25.2023

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

9.24.2023

9.25.23



For time:
1000 Meter Row
10 Clean and Jerks (105/155#)
750 Meter Row
10 Clean and Jerks  (105/155#)
500 Meter Row
10 Clean and Jerks  (105/155#)

Quote: 
"Great works are performed, not by strength, but by perseverance." - Samuel Johnson

9.23.2023

9.24.23



CARDIO SUNDAY
Every 3 minutes x 10:
Run 400 M
15 Burpees
1:00 rest

Community Notes:
Today's 9 AM Sunday (cardio) classes will be held at the Lyons Den 555 w. Beidler Rd. KoP, we are hosting a CF Level 1 Seminar. 

Quote: 
“We cannot solve our problems with the same thinking we used when we created them.” 
 ~ Albert Einstein

9.22.2023

9.23.23



For time:
20-16-12-8-4-2 reps of
 Step ups  (35/50# DB)
Dumbbell Push Jerks (35/50# DB)
Dumbbell Lunge  (35/50# DB)

Community Notes:
9 AM Saturday and 9 AM Sunday (cardio) classes will be held at the Lyons Den 555 w. Beidler Rd. KoP, we are hosting a CF Level 1 Seminar. 
(7 am Saturday will be at the box)

Quote: 
"The only person who can transform your life is the one you see every day in the mirror. Be you -- the one who shapes your own destiny." ~ Federico Navarrete

9.21.2023

9.22.23



3 Rounds with a Partner:
40 Toes to Bar
30 GHD Sit-ups
20 Calories Ski Erg
10 Wall Walks

Community Notes:
9 AM Saturday and 9 AM Sunday (cardio) classes will be held at the Lyons Den 555 w. Beidler Rd. KoP, we are hosting a CF Level 1 Seminar. 
(7 am Saturday will be at the box)

Quote: 
"Happiness has to do with your mindset, not with outside circumstance." 
~ Steve Maraboli

9.20.2023

9.21.23



On a 15:00 clock: 
50 bar-facing burpees 
50 wall-ball shots (14/20 lb) (9/10 ft) 
800-m run 
Max-reps hang squat cleans in the remaining time (125/185 lb)

Coaches Notes: 
Ensure at least 2:00 to complete as many hang squat cleans as possible. Athletes should use a weight that allows them to hang on to the barbell for at least 3 reps unbroken. Complete burpees in 5:00 or less, wall-ball shots in 3:00 or less, and the run in 5:00 or less.

Community Notes:
9 AM Saturday and 9 AM Sunday (cardio) classes will be held at the Lyons Den 555 w. Beidler Rd. KoP, we are hosting a CF Level 1 Seminar. 
(7 am Saturday will be at the box)

Quote: 
“Changing your attitude, your outlook, your mindset, perspective, disposition, or mood—they all mean controlling where you allow your thoughts to linger.” 
 ~ Richelle E. Goodrich

9.19.2023

9.20.23



5 Rounds for time of:
75 Double Unders
20 Alternating Dumbbell Snatch (35/50#)

Your choice cash out:
25 Hip Extensions
or
25 Back Extensions 
or
25 Hip Back Extensions 

Community Notes:
9 AM Saturday and 9 AM Sunday (cardio) classes will be held at the Lyons Den 555 w. Beidler Rd. KoP, we are hosting a CF Level 1 Seminar. 
(7 am Saturday will be at the box)

Quote: 
"Sometimes we have to soak ourselves in the tears and fears of the past to water our future gardens. 
~ Suzy Kassem

9.18.2023

9.19.23



TEST DAY - RECORD RESULTS

The Other CrossFit Total
 1 RM Clean
1 RM  Bench press
1 RM Overhead squat

 Clean is from the ground, power or squat.

CLICK HERE to compare to 1.9.23
CLICK HERE to compare to 5.16.23

Community Notes:
9 AM Saturday and 9 AM Sunday (cardio) classes will be held at the Lyons Den 555 w. Beidler Rd. KoP, we are hosting a CF Level 1 Seminar. 
(7 am Saturday will be at the box)

Quote: 
"The greatest win is walking away and choosing not to engage in drama and toxic energy at all." 
~ Lalah Delia

15 years of Fitness CrossFit WOD and Gear sign up



15 Years of Fitness Anniversary Workout on Saturday 10/14 at CrossFit Generation 9AM -12 PM

Teams of 3
15 min AMRAP: 
P1 200m run 
P2 OH plate hold (25/15) 
P3 Working on AMRAP 
AMRAP: 
15 Burpee Box Jump Overs 
15 Power Cleans 135/95 

Each team will rotate as the running partner completes their run. Partners will rotate and continue where the previous partner left off on AMRAP ( Run to Hold, Hold to AMRAP) AMRAP partner may not work unless the plate is being held overhead. 

Scaling and modifications available for all movements. ( 2 man team there is no plate hold )

CLICK HERE to sign up for a heat time! 

 If you want to purchase some GEAR CLICK HERE to order before 9/22!!!

9.17.2023

9.18.23



TEST DAY - RECORD RESULTS 

"ANGIE" 
For time: 
100 pull-ups 
100 push-ups
100 sit-ups 
100 squats 

 Scaling: This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Try to avoid any one exercise taking more than 8 minutes.
 
CLICK HERE to compare results 1.11.23
CLICK HERE to compare to 5.12.23

Community Notes:
9 AM Saturday and 9 AM Sunday (cardio) classes will be held at the Lyons Den 555 w. Beidler Rd. KoP, we are hosting a CF Level 1 Seminar. 
(7 am Saturday will be at the box)

Quote: 
"We delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty." ~ Maya Angelou

9.16.2023

9.17.23



CARDIO SUNDAY 
AMRAP in 30 Minutes:
400 Meter Run 
 21 Calories Row 
 12 Burpees over the Rower 

 Quote: 
 Enthusiasm is common. Endurance is rare. 
- Angela Duckworth

9.15.2023

9.16.23



2 rounds for time: 
400/500-m Ski
100-ft DB/KB walking lunges (53/70 lb) 
400-m run 
10 wall walks 
400/500-m row 
– Use two DB/KBs held in a farmers carry.

Quote: 
Resilience is accepting your new reality, even if it’s less good than the one you had before. You can fight it, you can do nothing but scream about what you’ve lost, or you can accept that and try to put together something that’s good. - Elizabeth Edwards

9.14.2023

9.15.23



AMRAP in 7 Minutes:
10 Hang Power Snatch (55/75#)
3 Bar Muscle Ups

rest 3:00

Take 15 Minutes to build to a heavy Hang Power Snatch

(record total rounds and reps of the AMRAP as well a the total load lifted)

Quote: 
Hold yourself responsible for a higher standard than anybody else expects of you. Never excuse yourself. Never pity yourself. Be a hard master to yourself-and be lenient to everybody else. 
-Henry Ward Beecher

15 Years of Fitness




Join us for 15 Years of Fitness for a workout at CrossFit Generation (417 Caredean Dr, Horsham, PA 19044) on October 14th between 9-12 am (heat sign up coming soon) and use this link below to purchase a shirt or sweatshirt. Join us at 7:00 pm that same night for a community Bonfire and Party at the Lyons Den (555 w Beidler Rd. King of Prussia Pa 19406)

CLICK HERE to order a shirt or sticker. 


All gear will be shipped to CFG for the party. Use code 15YEARS to get it shipped to CFG. People can also get it shipped to their home but would have to pay for shipping.

9.13.2023

9.14.23



Every 2:00 for 6 rounds: 
2 rope climbs (15 ft) 
Max wall-ball shots in remaining time (14/20 lb)(9/10 ft) 
– Rest 1:00 between rounds; 
(so, 2:00 of work + 1:00 rest each round)

Quote: 
 The human capacity for burden is like bamboo- far more flexible than you’d ever believe at first glance. 
-Jodi Picoult

9.12.2023

9.13.23





For time:
21-15-9 reps of:
Deadlift (185/275#)
Strict Ring Dips

Quote: 
No matter how much falls on us, we keep plowing ahead. That’s the only way to keep the roads clear. 
-Greg Kincaid

9.11.2023

9.12.23



For time: 
1600-m run 
11 shoulder presses (85/115 lb) 
11 overhead squats 
11 sumo deadlift high pulls 
11 push presses 
11 front squats 
11 squat cleans 
11 push jerks 
11 back squats 
11 deadlifts 
2000-m row 

Quote: 
Persistence and resilience only come from having been given the chance to work through difficult problems.  -Gever Tulley

9.10.2023

9.11.23



TEST DAY - RECORD RESULTS
Squat Clean + 2 Front Squats

Sprint Cash out:
10-8-6-4-2 Squat Clean (65/95#)
2-4-6-8-10 Shuttle Sprint (20ft)
(1 Shuttle sprint = 20ft)

CLICK HERE to compare to 1.3.23
CLICK HERE to compare to 5.9.23

Quote: 
Do not judge me by my success, judge me by how many times I fell down and got back up again. 
-Nelson Mandela 

9.09.2023

9.10.23



CARDIO SUNDAY
For time:
1 Mile Run
2000 Meter Air Bike
1000 Meter Row
1 Mile Run

Quote: 
“When angry, count ten before you speak; if very angry, a hundred.” ―Thomas Jefferson (1801–1809)

9.08.2023

9.9.23



AMRAP in 10 Minutes:
3 Wall Walks
6 Power Snatch (75/115#)
9 Calories Ski Erg

REST 2:00

AMRAP in 10 Minutes:
6 Push Jerks (75/115#)
9 Calories Air Bike
12 GHD Sit-ups

Quote: 
“Do what you can, with what you have, where you are.” ―Theodore Roosevelt (1901–1909)

Upcoming Events to benefit the Step Up Foundation

 


We will have raffle at the Girls on Girls event on November 11th proceeds will benefit the Step Up foundation. 

CLICK HERE to register and find out more information.


Friday, November 10th in all classes join us for CHAD - a Hero workout to benefit The Step Up Foundation which raises funds to support programs dedicated to the research and treatment of combat-related injuries while honoring "our veterans and their invisible wounds."

9.07.2023

9.8.23





AMRAP 30 with a partner: 
100-calorie Air Bike 
100 dumbbell snatches (50/70 lb) 
100 pull-ups
– Split work as needed with one person working at a time.

Quote: 
“Believe you can and you’re halfway there.” —Theodore Roosevelt (1901–1909)

9.06.2023

9.7.23



For time:
200 Meter Run
21 Thrusters (65/95#)
21 Lateral Burpees Over the Bar
200 Meter Run
18 Thrusters
18 Lateral Burpees Over the Bar
200 Meter Run
15 Thrusters
15 Lateral Burpees Over the Bar
200 Meter Run
9 Thrusters
9 Lateral Burpees Over the Bar


Quote: 
“When our memories outweigh our dreams, it is then that we become old.” ―Bill Clinton (1993–2001)

9.05.2023

9.6.23



TEST DAY - RECORD RESULTS

Shoulder press 5 RM

Cash out:
EMOM 12: 
Min. 1 | 6 toes to bar + 10 push-ups + 12 pistols
 Min. 2 | Max-rep double-unders 
– Score is total reps

CLICK HERE to compare to 1.17.23
CLICK HERE to compare to 5.2.23

Quote: 
“Associate yourself with men of good quality, if you esteem your own reputation; for ’tis better to be alone than in bad company.” —George Washington (1789–1797)


9.04.2023

9.5.23



TEST DAY- RECORD RESULTS 

"Christine" 
3 Rounds for time of: 
500 meter row 
12 body weight deadlifts 
21 box jumps (20/24")

Cash out:
Strict C2B Pull-ups
7-7-7-7-7

CLICK HERE to compare to 1.5.23
CLICK HERE to compare to 5.8.23

Quote: 
 “Do not pray for easy lives. Pray to be stronger men.” —John F. Kennedy (1961–1963)

9.03.2023

9.4.23



Happy Labor Day

CrossFit King of Prussia will be CLOSED today, we will re-open tomorrow for our regular schedule. 

Quote: 
 "Whatever you want to do, if you want to be great at it, you have to love it and be able to make sacrifices for it." -Maya Angelou

9.02.2023

9.3.23



CARDIO SUNDAY

For time:
50 Calories row 
10 CaloriesBike 
200 Meter Run 

40 Calories row 
20 Calories Bike 
200 Meter Run 

30 Calories Row 
30 Calories Bike 
200 Meter Run 

20 Calories row 
40 Calories Bike 
200 Meter Run 

10 Calories Row 
50 Calories Bike 
200 Meter Run

Quote: 
 "Excellence isn't a one-week or one-year ideal. It is constant." - Michael Jordan

9.01.2023

9.2.23



For time: 
500-m row 
30 bench presses (105/155 lb) 
1,000-m row 
20 bench presses 
2,000-m row 
10 bench presses 
(30:00 time cap)

Goal: 
When loading the bench press, strive for loading that allows for 10+ reps in 1:00 and no longer than :30 of rest between bench press sets.

Quote: 
 "When you're good at something, you'll tell everyone. When you're great at something, they'll tell you." 
- Walter Payton



NEWSLETTER

 





Personal and Skill Specific Training

 


In addition to our group classes we offer 'one on one' or small group personal training as well as 30 minute skill session to increase your capacity and understanding of some complex movements and receive personalized attention to reach your fitness goals. 

8.31.2023

Girls on Girls 2023

It's that time of year!!! LOCAL COMP SEASON!!!

We have been hosting Girls on Girls since 2013! Grab your bestie and join us on 11/11 for a Ladies event - Partners (F/F) will compete in scaled and RX divisions to see who's fittest amongst the local ladies. CLICK HERE to sign up today.

9.1.23



6 rounds for time: 
12 DB deadlifts (35/50 lb) 
9 DB box step-up (35/50 lb) (20/24 in) 
200-m run 
– Use two DBs. 
– Rest 2:00 between rounds. 

Goal: 
To finish each round in 2:00 or less, strive for unbroken deadlifts and step-ups. Finish each run in 1:00 or less. Fast intervals with a light DB load.

Quote: 
 "I often say 'pursue excellence, ignore success.' Success is a by-product of excellence."-Deepak Chopra

Upcoming Events

 


Join us for these amazing events! 

Happy Fall ya'll--> We have some fun community events on the horizon for the rest of the year, take a peek at the graphic. I hope all can attend a few of them: Specifically, the 15 year party - This is a milestone and celebration across 4 local CrossFit afflliates (CF Generation, CF Del Val, CF Apex and us) all have been in business all for over 15 years. There will be a workout on Saturday 10/14 at CrossFit Generation (417 Caredean Dr. Horsham Pa 19044) from 9-12 all levels and ability are welcome, this is a team workout and meant to be a fun community event. That night at 7:00 PM we will continue the celebration with a BonFire and party at the Lyons Den - 555 W. Beider Rd - all are welcome.  

WOLVERINE - Our house WOD and fun Halloween party will be held on 10/28. Curious about this one, check out the wall and leaderboard at the gym, this one is bound to create a solid CORE. 

CHAD - Our memorial work out (1000 Step ups) to honor Chad Wilkinson and raise money and awareness for Veteran Suicide will occur on 11/10. 

GIRLS ON GIRLS - Female Partner COMP on 11/11 - Please grab a friend and join the fun comp-chat with Taylor Williams about signing up and or volunteering at the event. 

FESTIVUS - Our annual Holdiay party will be on 12/8 beginning at 5:30 PM. 

CF L1-  We will also be hosting another Level 1 Seminar on 12/2 - 12/3 If anyone would like to attend or has interest in coaching please let Aimee know.