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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Thursday 11/23 HAPPY THANKSGIVING!!!!!

Tuesday, 21 November 2017 20:33

 

We are always thankful for all of you wonderful people that walk through the gym doors on a daily basis, but on this day of reflection Karin and I just want to say Thank You! We love you all, and want to let you know how much you all have enriched our lives.  We hope everyone has a terrific day full of family and food.  But first if you come to the gym in the AM be ready to earn that stuffing.

 

TODAY IS LAST DAY FOR WINTER CLOTHING:

we are placing the order Friday. Sign up here before the end of today

https://docs.google.com/forms/d/1FigeYZezX1_yrfTkXiQ5rZDdzZn7F7TuiGYxQHZSF7k/edit?ts=5a0ee759

 

Today: 7:30am and 8:45am classes

Tomorrow: 8am 9:30am and 11:30am.  The gym will be open from 8am-12:30pm

Saturday/Sunday: Normal class schedule 

 

Holiday party is Saturday 12/9 @ 4pm at the Reed's house. We are going to put a cap of $30 on the White Elephant gift should you want to participate.  You can make it practical or funny whatever you choose.  

 

 "Turkey Day Massacre"

With a partner

For total reps:

3 Rounds- 3 minutes at each station (split work however you like)

Calorie Row

Thrusters (95/65)

Alt DB Snatch (50/35)

TTB

Burpees

 

1000 reps anyone??????

 

Wednesday 11/22

Monday, 20 November 2017 11:18

Thanksgiving week schedule:

Thursday: 7:30am and 8:45am classes (the votes were split between 8:30 and 9am so I split the difference)

Black Friday: 8am 9:30am and 11:30am.  The gym will be open from 8am-12:30pm

Saturday/Sunday: Normal class schedule 

 

Winter clothing order form is here

https://docs.google.com/forms/d/1FigeYZezX1_yrfTkXiQ5rZDdzZn7F7TuiGYxQHZSF7k/edit?ts=5a0ee759

Please sign-up prior to Wednesday 11/23

 

Holiday party is Saturday 12/9 @ 4pm at the Reed's house. We are going to put a cap of $30 on the White Elephant gift should you want to participate.  You can make it practical or funny whatever you choose.  

 

Just a heads up tomorrow's workout for Thanksgiving is a partner workout. So grab a partner and prepare to work

 

Today:

1 RM Deadlift 

-once you get up to about 75-80% start making smaller jumps. Tight lats, tight back and wiggle the toes to drive through your heels

 

For Time:

5 Rounds 

10 Deadlifts (155/105)

12 Box Jumps (24/20)

2 Rope Climbs (6 strict C2B chin ups) 

 

With a barbell in the rack at thigh height barbell mash R hamstring for 90 seconds

then banded R hamstring 2 mins

switch to L 

 

Bootcamp:

4 Rounds:

7 strict Pull-ups 

9 Box or Ring Dips

11 Calories on bike 

 

5 Rounds

10 Heavy KB DL 

15 Box Jumps 

3 Rope Climbs (4 1/2 way climbs, 12 single arm ring rows 6/6)

 

Tuesday 11/21

Monday, 20 November 2017 09:05

Thanksgiving week schedule:

Thursday: 7:30am and 8:45am classes (the votes were split between 8:30 and 9am so I split the difference)

Black Friday: 8am 9:30am and 11:30am.  The gym will be open from 8am-12:30pm

Saturday/Sunday: Normal class schedule 

 

Winter clothing order form is here

https://docs.google.com/forms/d/1FigeYZezX1_yrfTkXiQ5rZDdzZn7F7TuiGYxQHZSF7k/edit?ts=5a0ee759

Please sign-up prior to Wednesday 11/23

 

Holiday party is Saturday 12/9 @ 4pm at the Reed's house. We are going to put a cap of $30 on the White Elephant gift should you want to participate.  You can make it practical or funny whatever you choose.  

 

Today:

5 scores today:

5 rounds 2 minutes per round, all weight lifted should be around 75+% of your max (i.e. 4-10 reps per movement)

Each round opens with 25/20 cal row (if that will take you longer than 1 minute scale the cals)

Rd 1: Power Snatch

Rd 2: Hang Clean (squat )

Rd 3: Jerk 

Rd 4: Power Clean

Rd 5: Cluster (for this use 65% of max Clean and jerk)

 

2 minutes rest between rounds (so hit the rower hard).  

 

6 min AB-RAP 

10 Straight leg raises

10 Supine Trunk Twists

15 Weighted Sit-ups

20 Weighted Russian Twists 

 

Bootcamp:

5 scores:

Five 3 minute rounds with 1 minute rest between

25/20 Cal Row Buy-in

with remaining time AMRAP

10 Hang DB Clean and Jerk (5L/5R)

15 Box Overs 

20 Burpees 

 

6 min AB-RAP 

10 Straight leg raises

10 Supine Trunk Twists

15 Weighted Sit-ups

20 Weighted Russian Twists 

 

 

 

Monday 11/20

Friday, 17 November 2017 12:13

 

Thanksgiving week schedule:

Thursday: 7:30am and 8:45am classes (the votes were split between 8:30 and 9am so I split the difference, plus this workout is going to take a while) 

Black Friday: 8am 9:30am and 11:30am.  The gym will be open from 8am-12:30pm

Saturday/Sunday: Normal class schedule 

 

Winter clothing order form is here

https://docs.google.com/forms/d/1FigeYZezX1_yrfTkXiQ5rZDdzZn7F7TuiGYxQHZSF7k/edit?ts=5a0ee759

Please sign-up prior to Wednesday 11/23

 

Today:

10 weeks in the making

Find a 1 RM Front Squat 

- Hit a few warm-up sets of 4-8 reps, then as the weight goes up starting bringing the number of reps down once you get to about 80- 85% start doing singles

 

Climb as high as possible:

2 minutes on 1 minute rest for 5 rounds:

5 Pull-ups

10 Push-ups

15 KBS (55/35)

20 Air Squats 

10 Pull-ups

15 Push-ups

20 KBS (55/35)

25 Air Squats 

etc. 

 

Continue to add 5 reps to each movement.  Pick up where you left off in the previous round. 

 

 

Bootcamp:

Tabata: 4 mins of work (20on/10off x 8)

Sit-ups

Row

No Push-up burpees

Bike 

 

no rest between movements. Do 4 full minutes of sit-ups then get on the rower

 

Climb as high as possible:

2 minutes on 1 minute rest for 5 rounds:

5 Pull-ups

10 Push-ups

15 KBS 

20 Air Squats 

10 Pull-ups

15 Push-ups

20 KBS (55/35)

25 Air Squats 

etc. 

 

Saturday 11/18

Friday, 17 November 2017 07:59

 

Thank you!!!! To everyone that participated in Spirit week and an even bigger thank you to those of you that brought in friends to show off how cool your gym is. 

 

Winter clothing order form is here

https://docs.google.com/forms/d/1FigeYZezX1_yrfTkXiQ5rZDdzZn7F7TuiGYxQHZSF7k/edit?ts=5a0ee759

Please sign-up prior to Wednesday 11/23

 

Today:

Suffer Saturday 

3 scores:

6 min AMRAP

10 Burpees 

5 Hang Squat Cleans 

1 Rope Climb

 

rest 1 minute

 

At 7:00

3 Rounds for time:

2 Rounds of Cindy (5 Pull-ups, 10 Push-ups 15 Air Squats)

1 Round of DT (12 DL, 9 HPC, 6 SOH)

 

Rest until 21:00

 

21-25:00

Find a Max Clean and Jerk 

 

For Parts 1 and 2:

Rx: (155/105) and rope climbs

Rx+: (185/125) and legless Rope climbs 

 

10am:

8 min ALT EMOM

:40 max Strict Pull-ups

10 DB Bench Press 

 

18 Min AMRAP

25 V-ups

20 Renegade Rows (35/20s) (10/10) 

15 Squat Box Jumps (24/20) (must reach full depth on squat before jumping)

10 KB Snatch (55/35) (5/5) 

 

Friday 11/17 Happy Hour Tonight 5:30pm

Thursday, 16 November 2017 08:53

Today's Spirit: Royalty Day!!! Purple Purple Purple 

Only 2 more days to bring your friends 

 

Heads up: The Gym will close after the 5:30pm class tonight 

 

Today:

 Back Squat 1 x 15 

-hit a few warm-up sets of 3-5 and then go for 15 reps 

- if you get to rep 6/7 and think you can do more weight stop, go heavier and try again

-Tight shoulder blades and belly

 

In teams of 3 complete for time and total calories rowed:

300 Double Unders (450 singles)

150 Thrusters (45/35)- DO NOT DROP AN EMPTY BARBELL

-One person can work on the Double unders at a time, once those are finished move on to the thrusters 

-One person is on the rower trying to accumulate calories 

 

Each team will be given a medicine ball (14/10) and once 3,2,1 is called the MB must be held overhead with only 1 hand for your partners to be able to work.  You can quickly switch hands but must attempt to hold it with just 1. 

 

Teams of 2 will do 200/100 with one person working and one person on the rower:

They will alternating Every 2:00 holding the MB overhead for :30 So at 0:00 partner 1 hold ball overhead for :30 while P2 does double under once the :30 is up P1 goes to rower.  At 2:00 P2 holds overhead for :30 

 

Bootcamp:

12 Min EMOM:

1- 6/6 Split Squats

2- 6/6 Alt Single Arm Push Press

3- 20 Russian Twists (go heavy)

 

For Time:

Teams of 3 complete for time and calories rowed

300 Double Unders (450 Singles)

150 DB Thrusters 

-One person works on the movements dubs then thrusters

- One person Rows 

- One person holds a MB overhead for reps to count 

 

 

 

Thursday 11/16

Wednesday, 15 November 2017 12:21

Today's Spirit: College Day

Also this week is bring a friend week.  They can come everyday this week should they chose.

 

Heads up: The gym will be closing Friday after the 5:30pm class so we can all get to happy our

 

Friday is our 5 year happy hour celebration. Karin and I will be buying apps and drink tickets sooooooo if you haven't yet please scroll back and sign-up so we can get a head count

 

Today: CrossFit and Bootcamp

"Coffland"

namesake photo

 

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

 

 

Another 50+ degree day, got to get the running in while we still can:)

  • For Time
  • 6 minute Hang Hold (cumulative)
  • Each time you drop from the bar, perform:
  • 800 meter Run
  • 30 Push-Ups

 

With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar. If athlete drops from the pull-up bar before 6 minutes, take note of the time but do not stop the clock. Once the run and push-ups are complete, resume the hang hold. Repeat until cumulative hang hold time reaches 6 minutes. Score is the total time, including the time it takes to do all runs and push-ups.

Cap Is you get 5 attempts to hang. That means 4 runs and 4 sets of push-ups and 1 last hang, If you get capped out indicate how long you held

Scaling:

4 rounds

1:15 hang

800m run

30 push-ups

You may also use a band to assist you in holding

 

WOD notes: 6 minutes of hanging is great for spinal decompression. However be careful after a long hang that your back has really relaxed, jumping off the bar and landing hard may be uncomfortable once your back has relaxed. Be cognizant when you let go of the bar.

Also try to maintain an active scapula while hanging, don't spend a lot of time with your shoulders feeling like they are getting pulled to far

 

 

 

 

 

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