CrossFit Generation

One of my favorites

Workout of the Day
"Cindy"
As many rounds as possible in 20 minutes of:
5 Pullups
10 Pushups
15 Squats

Happy Halloween!! Be safe and have fun.

Phor the Phils!!

The 7am classes Fight Gone Bad(Good) morning

"Phight Gone Bad(Good)"
3 rounds x 1 minute intervals. The score is the total number of reps for each exercise. The clock does not stop. Change stations immediately after 1 minute at each.
Wall Balls
Sumo Deadlift High Pulls
Box Jumps
Push Press
Row (for calories)

This is your gym

We are so proud of everyone's effort and dedication to CFG. I was just thinking this morning how honored Jocelyn and I are to have such awesome CF athletes in our gym and that you are the driving force behind what we do. We could not do what we are doing without your commitment to bettering your lives.

Workout of the Day

Snatch assistance exercises:
Overhead Squat
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance

Snatch w/ moderate weight
3,3,3

Power Snatch
3,3,3,3,3

Stronger and Stronger

Lauren has been with CFG for about 5 months and she is getting wicked strong. Way to go every round with 65lbs, Lauren!

Workout of the Day

30-25-20-15-10-5 reps for time of:
Dumbbell Push Press
Pullups

What do you do with your Saturday morning?

Workout of the Day

As many rounds in 20 minutes of:
10 Hang Power Cleans (115)(95)(65)
20 Pushups

Tough one tonight

The Hatters play host to the #1 ranked team in the district tonight, North Penn. Coming off a 56-21 annihilation of CB South, the Hatters hope to continue their high powered offense and knock off one of the top teams in the state. Go Hatters!

Workout of the Day

"Betty"
5 rounds for time of:
12 Barbell Push Press (135)(95)
20 Box Jumps

Scale weight as needed. DB's may be substituted for barbell.

Great Day for Deadlift PR's

This morning was a solid morning and PR's were a plenty. Here is a list of new deadlift PR's for CFG:

Aimee: 200lb x 3
prev-185
Jenny: 200lb x 3
prev-165
Kari: 175lb x 3
prev-165
Mary: 160lb x 3
prev-145
Jenn: 145lb x 3
prev-95
Bernadette: 105lb x 3
prev-75

Nice work, ladies!!

Workout of the Day

Deadlift
3,3,3,3,3,3,3
Find new PR today!

3 sets x 10 reps of:
10 Single Leg KB Deadlifts
10 Ring Dips

Oh, Angie, how do I love thee...

Aimee, Josh, and Paul aka. Hoss, grinding away at Angie.

Workout of the Day

3 rounds for form:
20 Alternating DB Snatches
15 Ring Rows
20 Walking Lunges (no weight)

and

3 rounds for form of:
250m Row
15 Box Jumps
20 Lateral Cone Jumps

The aftershock

Edmund feels the wrath of yesterdays workout.

Workout of the Day

"Angie"
for time:
100 Pullups
100 Pushups
100 Situps
100 Squats

Another great Saturday morning of MB Cleans, Renegade Rows, Lunges, and Ring Pushups

Workout of the Day

As many rounds as possible in 20 minutes of:
5 DB Thrusters
7 Hang Power Cleans
10 KB Sumo Deadlift High Pulls

There will be a few ladies in the cards this week...be ready!

Be a chicken, not a duck

Next time you are in CFG, check out the little blurb I have on the wall about the difference physically between a chicken and a duck. You will understand even more why we train the way we do.

Workout of the Day

5 sets:
1 Power Clean + 3 Push Presses + 5 Thrusters

Weighted Pullups
3,3,3,3,3,3,3

Melissa exhibits great power in her Sumo Deadlift High Pulls.

Steve's heart is sweating itself onto his shirt.

Ring row sequence for Nick, Vince, and Kari.

Workout of the Day

For time:
Row 1000m
15 Box Jumps
15 Knees to Elbows
15 Situps
15 Swings
Run 800m
15 Box Jumps
15 KTE
15 Situps
15 Swings
Jump Rope 300 skips
15 Box Jumps
15 KTE
15 Situps
15 Swings

Jocelyn and her friend Chrissy post marathon. They look pretty happy to be done. Sean, Laura, and I were exhausted from watching.

CrossFitting on the beach pavilion. It can be done anywhere.

Anything to do pullups on? Rafters will do.

Workout of the Day
5 rounds:
12 Wall Balls
12 Burpees
then
5 rounds of:
12 Sumo Deadlift High Pulls (95)(65)
12 Ring Rows

Sub 4:00

Jocelyn did very well at the Chicago Marathon. She ran it in 3 hours and 55 minutes beating her previous time of 4 hours and 1 minute. She placed in the 5,000s out of 33,000 runners. I have pictures from the weekend and will post them tomorrow.

Workout of the Day

10 Power Snatches (115)(65)
50 Pushups
8 Power Snatches
40 Pushups
6 Power Snatches
30 Pushups
4 Power Snatches
20 Pushups
2 Power Snatches
10 Pushups

No class reminder

There will be NO class today at 5pm and 7pm. A reminder also that there are 7pm classes on Tuesday and Thursday evenings now.

Workout of the Day

In honor of Jocelyn's marathon:

Run 5k for time

Post time to comments

Chaotic Metcons

This will be a fun one tonight with Jocelyn. You will completing all 3 of these metcons. Enjoy!

2 rounds of:
Row 300m
20 DB Snatches (10L,10R)
10 Box Jumps

2 rounds of:
Run .25 miles
15 Knees to Elbows
30 Situps

2 rounds of:
Jump Rope 150 Skips
30 Squats to Medball
15 Deep Jump Squats

Josh, Bernadette, and Aimee supersetting presses and ring dips

I wonder what people are thinking when looking at Kari doing overhead walking lunges in Silvio's parking lot

Perfect Jenn!

Workout of the Day

4 rounds of:
12 Shoulder Presses
12 Ring Dips

and

4 rounds of:
15 Swings
20 Overhead Barbell Walking Lunges

Clean it up

Workout of the Day

Power Clean
3,3,3,3,3,3,3 @ 85%

3 rounds for form:
10 Power Cleans
10 Knees to Elbows

The rowers are here and will be a great addition to the workouts. We will be using them in conjunction with our other monostructural exercises running and jumping rope.

Workout of the Day

15 Pullups
25 Pushups
Row 500m
25 Pullups
35 Pushups
Row 500m
35 Pullups
45 Pushups
Row 500m

Time to break in the rowers

The rowers are set up and ready to go. We will be using them alot this week so that everyone gets to work on their rowing form.

Workout of the Day

2 x 1 minute interval supersets at each station:

1) Rowing
Push Press (65)(45)
2) Jump Rope
KB Swings (35)(25)
3) Bear Hug MB Squats
Ring Rows
4) Burpees
Alternating Bridge Lifts
5) Tire Dips
Alternating Step Ups

There is only going to be minimal rest between each 2 minute interval. So come ready to work and work hard as always!

Hatboro-Horsham 32 Souderton 0

The Hatters played their best game of the season on all sides of the ball last night. We just kept hammering away at the Indians and earned our respect in the conference with a huge victory over the heavily favored Souderton team. Congrats Hatters on a win well earned.

Workout of the Day

5 rounds for time:

Run 400m
15 Wall Balls
20 Jumping Pullups
25 Situps

Let's Go Hatters!

The Hatboro-Horsham Hatters play host to the Souderton Indians, who is a conference rival.  The Hatters are looking to get to .500 tonight and avenge the loss at Souderton from last season.  The Hatters are playing hard-nosed, tough, tenacious football and the intensity is building every week.  Go get 'em Hats!!

Workout of the Day

5 rounds of each superset for form:

1) 10 DB Power Cleans

    10 Rings Rows

2) 10 Barbell Jump Squats

    10 DB/KB Rack Postition Walking Lunges

New schedule

I will be sending out the new schedule today via email, so please be sure to check it tonight.  I will also post it on the site tomorrow.  Thanks again for all your hard work and commitment and for helping CFG to keep growing.

Workout of the Day

Deadlift

3,3,3,3,3,3,3 @ 85% of 1 rep max

Pullups

30 seconds, 30 seconds off for 3 minutes.

Welcome

 

Bernadette and Carol: New 7am CrossFitters

Workout of the Day

Agility Cone Drills for 10 minutes

"Michelle"

5 rounds for time:

7 Swings

7 Burpees

7 Knees to Elbows

7 Box Jumps

7 Shoulder Presses (75-95)(45-65)