Our Pre-Easter WOD had a varied mix of Rowing, Box Jumps, Burpees, Runs, … you name it, we did it. The first group was Chris P, Kathy K, Marianne U, and Amy F, followed by Matt A, Rachel R, Frank B, Ashley, and Jennifer T, with Gene F and his buddy Roger from CrossFit King of Prussia, PA visiting. Beautiful way to spend time with friends before the weekend kicks off!

Wednesday’s WOD was no joke: Back Squats, and plenty of ‘em. 100 Back Squats at 50% Body Weight, with a 5 Burpee penalty each time one had to rack the bar (I never thought I would say that 5 Burpees actually felt good). And Gene “The Machine” tackled a descending / ascending WOD of 165# Deadlifts and 165# Bench Press [Read More] …

Gene “The Machine” put together two extremely impressive workouts on back to back days. Now, as background, Gene arrived at CFC shortly after we opened, and arrived in good physical shape, able to do one thousand push ups in a single workout at home, along with running and weight training. That being said, he did a WOD on 09/25/09, which consisted of a 500m row, 21 Deadlifts at #135, 9 thrusters with 25# dumbbells, a 500m row, 15 Deadlifts, 15 dumbbell presses, a 500m row, 9 Deadlifts, and 21 dumbbell push presses. The first time he attempted this, he had a time of [Read More] …

Gene “The Machine” is 58 years old and has been training here since August. He first tackled “Cindy” (a 20 minute AMRAP of 5 pull ups, 10 push ups and 15 squats) on November 7, 2009 and was able to complete 13 rounds (banded pull ups), which is in itself quite an accomplishment. He attacked “Cindy” today, February 11, 2010, and crushed it: 26 full rounds plus 10 push ups (banded)!!! Outstanding. Whoever is still using age as an excuse should come here and see Gene train. (If “Cindy” was an actual person, Gene would have be arrested!)

Gene “The Machine” brought in his son Matt from MA and his buddy Roger (who now trains at CrossFit King of Prussia in PA) for a custom WOD: 10 calorie row, then 10 thrusters, 10 jumping pull ups, and 10 push ups, then repeated for 20, 30, 20, and finally 10. As if that was not enough, they took a 5 minute rest, then knocked off a Tabata sequence of alternating sit ups and push ups (8 rounds of each for a total of 16 rounds). Outstanding capacity for exercise!

Gene “The Machine” brought in his son Matt and son-in-law “to be” Dan for a post-Thanksgiving WOD. Matt obviously inherited Gene’s capacity for exercise, as he is disproportionately strong for his height/weight. And Dan was no slouch either! All 3 burned …

Gene “The Machine” tackles every workout relentlessly. He is consistent in his training, and it shows.

Paul D bangs away at every workout like it was an opponent in an MMA match.

Marianne U and Susan R charge through a workout of Front Squats, Pushups, and Knees to Elbows.

Pete G is a 5:30 am regular who has added rowing and squats to his treadmill work. He brings great spirit and humor each morning – “our little ray of Gaelic sunshine” …