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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Today:

After warm-up 

15 minutes to build to a heavy/max 3 Rep Front Squat 

-Accumulate 75 Banded pull aparts 

 

18 Min AMRAP

5 Hang Cleans (155/105)

10 TTB

45 Double unders 

150m Run 

 

-Shake out your grip on the run to do the cleans unbroken 

 

Bootcamp:

3 Rounds 

10 Farmers Lunges 

20 Russian Twists 

.3 Mile Bike 

 

16 Min AMRAP

10 Wallballs 

10 V-ups

20 Double Unders (40 singles)

200m Run 

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Today:

5 Sets:

Close Grip bench x 6 reps (same weight as last week, use a spotter if necessary)

Heavy DB Bent over row x 6 reps each arm

Weighted plank x :30

 

14 Min AMRAP

2 Rope Climbs 

10 Alt DB Snatch (50/35)

10 Burpees

 

For this workout you will have 2 minutes to work, 1 minute rest.  Pick up where you left off 

5 Chin-ups for rope climbs 

 

Bootcamp:

20 Min Alt EMOM

1) 1 min Easy/mod Bike

2) 8 Push-ups with hands on plates

3) 8 Ring Rows 

4) :30 V-sit Hold

 

14 Min AMRAP

4 Pull-ups

8 DB Snatch

12 Pop Jacks 

 

 

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Today:

Yesterday was short and sweet, today strap in for a long haul 

 

For Time:

1 Mile Run

30 Cal Row

15 Deadlifts (365/225)

800m Run

15 Deadlifts (365/225)

30 Cal Row

1 Mile run

 

This is a running workout, but also testing your ability to move heavy loads under fatigue.  

The deadlifts should be around 75% of your max, at no point should you have to do singles because you cannot do at least 2 reps TnG.  

22 Minute CAP to finish the 2nd row.  Everyone is running the 2nd mile, however if you need to cut down the first mile to ensure you finish the work required please do so, 1200m, 800m etc.

 

Bootcamp:

For Time:

1 mile Run

30 Cal Row

30 KBS 

800m Run

30 KBS

30 Cal Row

1 mile run

1

 

Today:

3 sets of 

2 Strict Press + 7 Push Press

-Use the weight you finished last week with, if you can add a little on the 3rd set go for it

 

For Time:

40 Single Arm KB OHS (55/35) (20/20)

30 C2B

20 Burpee Box Jump Overs (24/20) 

 

Scaling for OHS is 50 Single arm goblet squats (25/25)

 

2 Rounds of the following to get your AB shred on:

:30 6" hold, directly into 20 reverse sit-up hip pops directly into :30 6" hold

rest :30 

30 Weighted sit-up (plate held out over shoulders and taken straight to the ceiling) 

rest :30 

 

Bootcamp:

For Time:

2 Rounds 

1 mile Bike 

80 lateral plate hops 

60 Mountain climbers

40 Single Arm Goblet Squats (20/20)

20 GI Janes

rest 5 minutes between rounds

 

Then,

2 Rounds of the following to get your AB shred on:

:30 6" hold, directly into 20 reverse sit-up hip pops directly into :30 6" hold

rest :30 

30 Weighted sit-up (plate held out over shoulders and taken straight to the ceiling) 

rest :30 

 

 

 

 

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EWOD/GWOD

3 scores

1) build to a heavy 3 rep Back squat in 6 sets

-accumulate 80 v-ups

 

2) 7 min AMRAP

21 Goblet squats (55/35)

3 muscle ups

4 min rest

 

3) 9 min AMRAP

:20 chin over the bar hold

:20 HS hold

:20 bottom of squat (hands in front and above head)

 

 

10am:

After warm-up you have 15 minutes to build to a heavy/max 3 rep Back Squat 

 

For Time:

24-21-18-15-12-9-6-3

Wallballs (20/14)

-After each set of wall balls perform 7 Burpees, workout finishes with 7 burpees 

Can you go unbroken and fast?  This will hurt:) Sub 10????

 

After party :

3 Sets of 

20 Heavy weighted sit-ups

20 Banded GM 

 

1

No open gym tonight

 

CrossFit kids will return after labor day

 

Today:

Quick Warm-up and then,

Cycle through the following for 15-18 minutes

Goblet Bulgarian Split Squat x 4-6 reps per leg 

Single Leg KB RDL x 5-8 reps per leg

Single Arm DB upright row x 8-10 reps per arm (light and focus on good shoulder movement)

With a heavier rubber band just above your knees hold a :30 wall sit 

 

For Time:

12-9-6-3

Clean and Jerks (155, 185, 225, 255/105, 125, 145, 160) 

-After each round you must run down the hill to the corner of Blvd of the generals and General Armistead 

 

Loading for the Clean and jerks should be roughly 50,60,70,80% of your max 

-any style of clean and any style of jerk is allowed 

 

Bootcamp:

Quick Warm-up and then,

Cycle through the following for 15-18 minutes

Goblet Bulgarian Split Squat x 4-6 reps per leg 

Single Leg KB RDL x 5-8 reps per leg

Single Arm DB upright row x 8-10 reps per arm (light and focus on good shoulder movement)

With a heavier rubber band just above your knees hold a :30 wall sit 

 

For Time:

4 Rounds 

15 KBS

15 V-ups

Run down the hill to the corner of Blvd of the generals and General Armistead 

 

 

1

Kids Corner IS OPEN!!!! 

we want to thank all of you for being patient with us while the construction was going on.  Still a couple of odds and ends to wrap up on our end but the work is done and the kids area is operational!!!

There are a few rules for using the kids area: 

This is an unstaffed area of the gym

1) Class is the priority, if your child is disrupting the class you will need to address the situation

2) No rough housing 

3) The area must be cleaned up after use (either by you or your child), toys straightened and wiped down if necessary 

4) No food or drink (other than water)

5) No shoes 

When using the area please exercise common sense and common courtesy 

We have the right to revoke kid area privileges if rules are not followed 

 

Today:

5 Sets

Close Grip Bench Press x 5 reps (same weight as last week, one extra rep per set)

Strict Chin-ups x 6 (underhand grip)

Banded Hip Extensions x 10 each leg

 

15 min AMRAP

250m Run (to the far curb of our main entrance)

20 Push-ups

150m weighted run (55/35) 

 

Bootcamp:

12 min AMRAP

10 DB Bench (upper back on medicine ball)

10 Ring Rows 

10 KBS

 

15 min AMRAP

250m Run

20 Push-ups 

150m weighted run 

 

1

Kids Corner IS OPEN!!!! 

we want to thank all of you for being patient with us while the construction was going on.  Still a couple of odds and ends to wrap up on our end but the work is done and the kids area is operational!!!

There are a few rules for using the kids area: 

This is an unstaffed area of the gym

1) Class is the priority, if your child is disrupting the class you will need to address the situation

2) No rough housing 

3) The area must be cleaned up after use (either by you or your child), toys straightened and wiped down if necessary 

4) No food or drink (other than water)

5) No shoes 

When using the area please exercise common sense and common courtesy 

We have the right to revoke kid area privileges if rules are not followed 

 

Today:

15 min ALT EMOM:

1) 6 Deadlifts - TnG - build over the 5 sets to a heavy 6

2) 1 min Max distance farmers carry (you pick the weight, no running fast paced walk)

3) Rest 

 

For Time:

"Biking to Annie's"

75/60 Cal on Bike 

Then "Annie"

50-40-30-20-10

Dubs

Sit-ups 

 

-For the bike portion, you have 2 minutes to complete the number of calories. If you do not make the required number of calories you will have a 6th round of Annie that is the number of calories remaining. For example Jane gets to 45 calories in 2 minutes after she finishes her set of 10 in Annie she has to do a set of 15 Dubs and Sit-ups 

-If you finish the bike before 2 minutes you can begin Annie 

-Singles are 2x dubs 

 

Bootcamp:

4 Rounds NFT

5 Single Leg RDL each leg

5 Side Step-ups each leg

50 Foot Farmers carry 

50 Foot OH Carry 

 

For Time:

50/40 Cal Bike (2 minute cut off)

Then,

50-40-30-20-10

Single unders

Sit-ups 

 

1

 

Kids Corner IS OPEN!!!! 

we want to thank all of you for being patient with us while the construction was going on.  Still a couple of odds and ends to wrap up on our end but the work is done and the kids area is operational!!!

There are a few rules for using the kids area: 

This is an unstaffed area of the gym

1) Class is the priority, if your child is disrupting the class you will need to address the situation

2) No rough housing 

3) The area must be cleaned up after use (either by you or your child), toys straightened and wiped down if necessary 

4) No food or drink (other than water)

5) No shoes 

When using the area please exercise common sense and common courtesy 

We have the right to revoke kid area privileges if rules are not followed 

 

Today: 

Bent over underhand grip rows 1 x 10, 1 x 8, 1 x 6, 1 x 4, 1 x 2 

-Increase weight on all sets, these should get heavy but do them as strict as possible no back bouncing 

 

24 min AMRAP

2 Rope Climbs

400m Run

20 TTB

400m Row 

 

-Scale to 1 RC, 2 1/2 climbs, 6 chin ups 

 

Bootcamp:

8 min alt EMOM:

Even: 5 Heavy DB rows per arm

Odd: :40 Max effort mountain climbers

 

24 Min AMRAP

12 Ring Rows

400m Run

12 V-ups

400m Row

 

 

1

 

Today:

3 Sets

2 Strict Press + 5 Push Press

-use same weight as last Monday

 

12 Min AMRAP

5 Pistols

3 HSPU

1 Clean (205/135)

 

-You must complete all 5 pistols on 1 leg, then switch legs each round

-Scale HSPU to deficit dive bombers OR heavy DB push press

-Cleans must be squatted. Weight should never give you pause, just feel heavy standing it up

 

7 min AB-RAP

:20 6" Hold

10 Side Plank hip touches

:20 Plank Hold

10 Side Plank Hip Touches

 

Bootcamp:

10 min weighted bear crawl

-Every 2:00 starting at 0:00 row 250m

 

15 min AMRAP

15 Double Unders (30 Singles)

10 Air Squats

5 Dive Bombers

 

7 min AB-RAP

:20 6"Hold

10 side plank hip touches

:20 Plank

10 Side plank hip touches

 

 

 

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