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.

8.31.23

THE CHIEF

5 rounds of AMRAP 3: 

3 power cleans (95/135 lb) 

6 push-ups 9 air squats 

– Rest 1:00 between rounds

Goal: 

Perform 3+ rounds in each 3:00 AMRAP. Keep all movements unbroken for as many rounds as possible. Work for the entire 3:00. Don't stop short.

Quote:

“Stay away from those people who try to disparage your ambitions. Small minds will always do that, but great minds will give you a feeling that you can become great too.” — Mark Twain

8.30.23

5 sets for load and reps: 

Every 4:00, complete: 

3 push presses – Immediately following your final push press, complete a single max set of handstand push-ups.

Coaches Notes:

Complete a new set once every 4:00. Start around 70% of athletes 1-rep-max push press and build to a heavy set. Goal should be to get 10+ handstand push-ups for the first 3 rounds. Begin the handstand push-ups within :30 of finishing each set of push presses. This focus is on intentional movement redundancy to build strength. Record highest Push Press and total HSPU across all 5 rounds.

Quote: 

 "Perfection is not attainable, but if we chase perfection we can catch excellence." -Vince Lombardi

8.29.23

AMRAP in 22 Minutes:

50 Kettlebell Swings

40 Toes to Bar

30 Clean and Jerks (75/115#)

20 Calories Air Bike

10 Bar Muscle Ups

Quote: 

 "Excellence is never an accident. It is always the result of high intention, sincere effort, and intelligent execution; it represents the wise choice of many alternatives - choice, not chance, determines your destiny. - Aristotle

Schedule Updates, CrossFit Kids and Teen Weightlifting

 

CrossFit Kids Saturday's at 10:15 Continues into the fall with Coach Megs on the following dates :

8/26 9/2 9/9 9/30 10/7 10/28 11/4 11/18 12/2 12/9 12/16

Teen Weightlifting continues with Coach Taylor on Tuesday/Thursday at 5:30 PM Weekly. 

NEW Masters class will be added at 1:00 PM on Wednesdays - Begins 9/13 with Coach Jackie (Masters now have options Monday thru Thursday at 1:00 PM!

8.28.23

Overhead Squat

5-5-3-3-1-1-1

Cash out:

EMOM for 10 Minutes:

 Even - Row Max Calories

Odd - 25 Double Unders

(score is total calories)

Quote: 

"It takes time to create excellence. If it could be done quickly, more people would do it." -John Wooden

8.27.23

CARDIO SUNDAY

15 Rounds for time of:

200 Meter Run

10 Wallballs (20/30#)

10 Box Jump Overs (20/24")

Quote: 

 “I am not bound to win, but I am bound to be true. I am not bound to succeed, but I am bound to live up to what light I have.” 

-Abraham Lincoln

8.26.23

Complete as many rounds as possible in 20 minutes of: 

5 push jerks, left arm 

5 push jerks, right arm 

10 push-ups 

15-cal. row 

♀ 35-lb DB ♂ 50-lb DB

Quote: 

 “Even when it seems that there is no one else, always remember there’s one person who never ceased to love you – yourself.” -Sanhita Baruah

8.25.23

Front Squat 

5-5-5-5-5

Cash out:

AMRAP in 7 minutes:

200 Meter Run 

3 Ring Muscle Ups

Quote: 

 “Be the love you never received.” -Rune Lazuli