Weekly Breakdown 7/25/22

We can look forward to some heavy barbell work this week! We will test a 1 RM Clean + Jerk on Tuesday, Thrusters on Thursday, and we are rounding out the week with a Deadlift Sunday.  Make sure to add in some hip / hamstring mobility and stay hydrated in this heat before hitting heavy lifts. Have a great week athletes!


Mon: Workout: Run, Box Jumps, Alt. DB goblet step overs
Tues: Strength: Clean & Jerk, Workout: Power Clean & Jerk
Wed: Workout: Strict Pull-Ups, Elevated Plate Push-Ups, Plate Front Squats, Chest to Bar, Hand Release Push-Ups, Jumping Air Squats, Pull-Ups, Push-Ups, Air Squats
Thurs: Workout: Cal Row, Alt. Single Arm Russian KB Swing, Alt. V-Ups
Fri: Workout: Ring Muscle-Ups, Thrusters, Burpee Over The Bar
Sat: Workout: Cal Bike, Toes to Bar, Alt. Lunges
Sun: Strength: Deadlift, Workout: Library Deadlift, Box Jumps, Plate Ground to Overhead, Double Unders

This week’s Open Gym workout is programmed by two-times Games athlete Joe Scali.

AMRAP 18 Minutes

80/60 Cal Row

60 Wall Balls (20/14)

40 Deadlifts (185/135)

20 Burpee Box Jumps (24/20)

Scaling Options:

  • Scale the row back as needed
  • Lower weight/reps as needed

Advice from our coaches:

Break up the reps early with short rest so you can move through the burpees at a moderate pace and you are able to move the rower faster in the second round.


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Limited edition CFML 10th anniversary GOLD apparel is in! Just dropped in both locations. Grab yours while you can!


Shoutout to Coach Chelsey, Coach Kelli, Coach Matt, and Main Line athlete Connor competing at Summer Slam this Saturday. We are rooting for you! If you are interested in watching, the details are below:

Date & Time:
Saturday, July 30th, 2022 8:00am-5:00pm

CrossFit Generation
417 Caredean Drive
Horsham, PA 19044




1 Ring Muscle-Up

3 Thrusters (135/95)|(95/65)

6 Burpee Over Bar

Advice from our coaches:

  1. Take your time setting up for the ring muscle up, no need to rush. A missed attempt will take away much more of your time than setting up properly.
  2. The thruster should be heavy, but not a max effort lift. Choose a weight you can do all 3 unbroken.
  3. Don’t dog the burpees. Get them done so you can move on to the next round.

Shoutout to Wendi and our Youth Classes! August is bring a friend month for youth classes!  If the friend joins for August, then the youth member gets a free month in October or November.

(Mon/Wed/Fri) 12- 2pm

$90 for the week.


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This week only, save up to 50% on all your favorite O2 flavors during our Summer Sales Event and refuel with 2x the electrolytes of big-brand sports drinks.