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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Today: 

 

Partner "Whitten"

5 Rounds for time:

22 KBS (70/55)

22 Box Jumps (24/20)

400m Run

22 Burpees

22 Wallballs (20/14)

 

Split the reps in the gym however you like. Both Partners run together 

 

Bootcamp:

With a partner complete for time:

5 Rounds for time:

22 KBS 

22 Box Jumps 

400m Run

22 Burpees

22 Wallballs 

 

Split reps however you like, both partners run together 

 

 

 

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Today:

Wendell Front Squat round 2 week 2

1 x 3 70%, 1 x 3 80%, 1 x 3+ 90%

 

11 min AMRAP

88 Double Unders (150 Singles)

22 Pull-ups

11 OHS (95/65)

 

8 min AB-RAP

Buy-in with 20 kneeling weight transfers (10/10)

20 Straight leg raises 

30 Mountain climbers

20 Weighted Sit-ups (weight to the ceiling)

:30 Plank on tippy toes 

 

Bootcamp:

 

For Time:

1000m Row

1 mile Bike 

50 Slam Balls 

 

11 min AMRAP

88 Double unders or 150 Singles 

22 Pull-ups or Ring Rows

22 OH Lunges 

 

8 min AB-RAP

Buy-in with 20 kneeling weight transfers (10/10)

20 Straight leg raises 

30 Mountain climbers

20 Weighted Sit-ups (weight to the ceiling)

:30 Plank on tippy toes 

 

 

 

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 Heads up: No Open Gym tomorrow

 

Suffer Saturday:

For Time:

5 Rounds

20 KB Goblet Lunges (55/35)

16 KB Snatch (55/35)

10 KTE

 

Every 2:00 perform 8 no push-up burpees over the KB 

 

 

10am:

With a same sex partner you will perform the following 4 tasks 

4 Scores.

The class will be broken up into 4 groups and everyone will start on a different workout if necessary 

6 min AMRAP

Rope Climbs 

Before each set of RC you must perform 10/7 calories on the bike 

P1 must start with 10/7 cals on Bike 

 

rest 2 minutes 

 

6 min AMRAP

12/9 Calories on Rower 

2 SandBag to shoulder (150/100) (scale to 4 sandbag DL)

-Follow the leader, one partner starts on the rower, once they get off P2 can start rowing 

 

rest 2 minutes 

 

6 min AMRAP

Max DB Burpee Box Overs (35/20s) (20")

Partners switch when one partner returns from 150m run

 

rest 2 minutes 

 

6 min AMRAP

25 Double unders 

15 Air Squats 

-Partner must be holding a plank for reps to count, switch after each round 

 

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Image result for friday the 13th

 

Today is Friday the 13th which is also Coach Lauren and Maureen's Birthday today.  If you get a chance to see them be sure to wish them a happy birthday. 

 

The majority of you have done a great job reserving a spot in class.  Making our jobs much easier so thank you.  If you are having a hard time with the app or reserving a spot please let me know.

 

Today:

 

For Time:

13 Bar facing Burpees 

13 Hang Cleans (115/75)

13 Bar Facing Burpees 

13 Power Snatch (115/75)

13 Bar facing Burpees

13 Thrusters (115/75)

13 Bar Facing Burpees

13 Hang Cleans (115/75)

13 Bar Facing Burpees

13 Power Snatch (115/75)

13 Bar Facing Burpees

13 Thrusters (115/75)

13 Bar Facing Burpees 

 

You have until the 35:00 mark to work up to a heavy 2 rep Back Squat 

 

Bootcamp:

13 Bar facing Burpees 

13 Slam Balls

13 Burpees over plate

13 DB Hang Cleans

13 Burpees over plate

13 Alt DB Snatch (13 each arm)

13 Burpees over plate

13 OH Plate Lunges (13 each leg)

13 Burpees over plate

13 KBS

13 Burpees over plate

13 DB Thrusters 

13 Burpees over plate

 

Rest until the 25:00 mark then 1 mile run for time 

 

 

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Just an FYI tomorrow is Friday the 13th 

 

Today: CrossFit and BootCamp

25 min AMRAP

60 Double Unders (150 singles)

15 TTB

250m row

400m Run 

 

Yesterday was a higher intensity piece, today is a steady paced effort over 25 minutes.  

 

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Today:

Wendell Deadlift Week 2 round 2

-Adding 10lbs to your max recalculate your 90%

1 x 5 65%, 1 x 5 75%, 1 x 5+ 85%

 

8 min AMRAP

2 Power Cleans (165/115)

4 Push-ups 

6 Alt Pistols (scale to elevated step back lunges 6-8")

 

-Low reps, time to step on the gas and try to hold it for 8 minutes.  Scale accordingly.  Goal is 10+ rounds 

 

7 Min AB-RAP- Bringing it back with a twist 

Hollow Rocks

-every time you break perform 10 plank swimmers. In plank position raise R arm L leg=1 

 

Bootcamp:

Cycle through for 15 minutes:

10 Single Leg RDL (5/5)

10 Alternating Bottoms up KB press (5/5)

10 Single Arm Ring Rows (5/5)

:15 weighted 6" hold

 

8 min AMRAP

10 KBS 

10 Push-ups

10 Lunges 

 

7 min AB-RAP

Hollow Rocks

-every time you break 10 plank swimmers (Raise R arm L leg=1) 

 

 

 

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Today:

16 min ALT EMOM:

1) 5-8 Weighted Strict Pull-ups (make these challenging enough to where you use about :45 of the minute to get 5-8, scale the assistance down to 1-2 at a time or focus on the negative)

2) Banded Abduction + Adduction 8-10 reps per movement per leg 

3) Pinch Grip plate hold: goal is minimum :30 per round

4) L-Sit (or knee tuck) :30 total in the min or 4 attempts 

 

Another for total reps:

5 rounds

2 minutes per round

250m Sprint 

Max Burpee Bar Muscle-ups with remaining time (scale to GI Janes) 

1 min rest 

 

Bootcamp:

16 min ALT EMOM:

1) 5-8 Strict Pull-ups (or 5-8 negatives)

2) Banded Abduction + Adduction 8-10 reps per movement per leg 

3) Pinch Grip plate hold: goal is minimum :30 per round

4) L-Sit (or knee tuck) :30 total in the min or 4 attempts 

 

For Reps:

5 rounds 

250m Run

Max Burpee Pull-ups with remaining time

-rest 1 min between rounds

 

 

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Maureen's Birthday is this Friday! Be sure to wish her a Happy Birthday when you see her this week. 

 

I was so excited that she told me it was her birthday (everyone else has pretty much stopped after I made the Bday wods) that when she asked to do a workout. I said yes.

 

This is a friendly reminder for everyone to PLEASE RESERVE a spot in class.  Starting today every class the coach will be checking in everyone, it will make life a lot easier for us if your name is already in the box and we can just hit the check.  If you have a hard time logging in please let me know

 

Today:

Remember for the next 3 weeks take your original FS and DL max and add 10lbs. Then recalculate your 90%

1 x 5 65%, 1 x 5 75%, 1 x 5+85%

 

"Fight Gone Bad"

3 Rounds for total reps

working 1 minute at each station

Wallballs (20/14)

SDHP (75/55)

Box Jumps (20)

Push Press (75/55)

Cal Row

 

1 min rest between rounds

 

Bootcamp:

10 minute AMRAP

.25 mile bike

5 Burpee box overs

10 Ring Rows

15 weighted sit-ups

20 Hello Dollies

 

"Fight Gone BAd"

1 min at each station for max reps

3 total rounds

Wallballs

KB SDHP

Box Jumps

DB Push Press

Cal Row

 

1 min rest between rounds

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Suffer Saturday:

4 Rounds for time:

10 OHS (75/55)

15 Burpee Box Jumps (24/20)

10 Ring Dips 

 

After each round perform: 2 rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)

@25:00 mark 400m Farmers Carry (55s/35s)

 

 

10am

Your choice on which complex you want to work on:

Low Hang Clean + Hang Clean + Jerk 

or 

Low Hang Snatch + Hang Snatch + OHS 

5 sets working towards a heavy complex 

 

7 min AMRAP

5 GI Janes

10 Single arm KB Thrusters (55/35) (5/5)

20 Double unders (30 singles)

 

rest 5 minutes 

 

7 Min AMRAP

4 DB Snatch L + 4 DB OH Lunge L (50/35)

4 DB Snatch R + 4 DB OH Lunge R (50/35)

10 Box Overs (30/24)- any way any how

 

 

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 Just a heads up, Coach Bill is away for the month of October with training.  Coach Kate has taken over the Saturday morning 9am class and it will be called Suffer Saturday:) 

 

Today:

There have been a lot of great workouts since 8/4 today is your chance to make up any of those you missed.  

Also use the beginning portion to make up any of the Wendell lifting you missed this week.

 

Here were some of my favorites 

8/11, 8/14, 8/21, 8/22, 8/25, 9/1, 9/11, 9/18, 9/19, 9/26, 9/29

 

Bootcamp:

For Time:

15 Man Makers 

30 Weighted Russian Twists 

45 Lateral Burpees over plate

60 Double Unders (120 singles)

750m row

60 Double unders (120 singles)

45 Lateral burpees over plate 

30 Weighted Russian Twists 

15 Man Makers 

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