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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Sunday 3/3

Friday, 01 March 2013 08:28

Jamie cheering Brian on during a Front Squat while Jess hits a row

Alba's order forms are due TODAY

ATTENTION: FAT LOSS CHALLENGE ENDS NEXT WEEKEND.  We will be reassessing starting Saturday 3/8.  Next Saturday we will have only the 10am class.  Speak to one of the coaches and set up a time before 9:45am on 3/8 to get measured.  We will also be assessing Sunday 3/9 before open WOD 13.1.  Talk to one of the coaches and set up a time on 3/9 before 9:30am.  

The CrossFit open is almost here!!! Starting Wednesday 3/6 at 8pm the workout will be released here http://games.crossfit.com (if you haven't already please sign up for it) 

Schedule for the next 5 weeks of the open:

There will be NO formal classes on Thursday Nights (also NO yoga) and Sundays.  Those times will be dedicated for the open workout of the week.  After the workout is released Wednesday nights there will be time slots available on Zenplanner for you to sign up.  YOU MUST SIGN UP for a time slot.  Keep in mind that whatever time slot you sign up for you should arrive 30 minutes ahead of time and warm-up on your own.  So if you sign up for 5:30pm plan on starting the WOD at 5:30pm.  It is recommended that you take a day off prior to testing.  So if you plan on performing the open WODs twice it is recommended that you do NOT stress it too hard on Wednesdays and Saturdays.  It is also recommended that you come in on those days Foam Roll, Go through a warm-up, hit some very very light movements (maybe practice snatching with PVC etc.) then row lightly and then stretch out.  

If you have any questions about what you should do, wether it is perform the WOD twice, the day before the WOD etc.  ask on of the coaches.  

 

Today:

3 minute AMRAP

10 Bent over row (115/75)

10 Push-ups

90 seconds rest

3 minute AMRAP

10 box overs (24/20)

10 burpees

90 seconds rest

3 minute AMRAP

10 Turkish get-ups (55/35) 5L/5R

10 Russian KBS (55/35)

90 seconds rest

3 minute AMRAP

10 Medball cleans (20/14)

10 Medball sit-ups (20/14)

 

 

 

 

Saturday 3/2

Thursday, 28 February 2013 07:16

HAPPY 34th BIRTHDAY ALI!!!!

Alba's order forms are due tomorrow.

ATTENTION: FAT LOSS CHALLENGE ENDS NEXT WEEKEND.  We will be reassessing starting Saturday 3/8.  Next Saturday we will have only the 10am class.  Speak to one of the coaches and set up a time before 9:45am on 3/8 to get measured.  We will also be assessing Sunday 3/9 before open WOD 13.1.  Talk to one of the coaches and set up a time on 3/9 before 9:30am.  

The CrossFit open is almost here!!! Starting Wednesday 3/6 at 8pm the workout will be released here http://games.crossfit.com (if you haven't already please sign up for it) 

Schedule for the next 5 weeks of the open:

There will be NO formal classes on Thursday Nights (also NO yoga) and Sundays.  Those times will be dedicated for the open workout of the week.  After the workout is released Wednesday nights there will be time slots available on Zenplanner for you to sign up.  YOU MUST SIGN UP for a time slot.  Keep in mind that whatever time slot you sign up for you should arrive 30 minutes ahead of time and warm-up on your own.  So if you sign up for 5:30pm plan on starting the WOD at 5:30pm.  It is recommended that you take a day off prior to testing.  So if you plan on performing the open WODs twice it is recommended that you do NOT stress it too hard on Wednesdays and Saturdays.  It is also recommended that you come in on those days Foam Roll, Go through a warm-up, hit some very very light movements (maybe practice snatching with PVC etc.) then row lightly and then stretch out.  

If you have any questions about what you should do, wether it is perform the WOD twice, the day before the WOD etc.  ask on of the coaches.  

 

Today: We will be running

Happy Birthday Ali!!

For Time:

1000m run

3 Muscle Ups (rings or Bar)

2 Clean and Jerks (205/120)

13 OH Lunges (45/25) L+R=1

1000m run

3 Muscle-ups

2 C+J 

13 OH Lunges

1000m Run

3 muscle-ups

2 C+J

13 OH Lunges

400m Sprint 

 

Friday 3/1

Wednesday, 27 February 2013 09:11

Square off on Pendlay Row.

 

Reminder starting next week.  Thursday nights and Sundays will be our open testing days.  You will need to sign up through Zenplanner.  The time slots will be posted after 8pm on Wednesday night once the workout is released. 

 

Today:

15 minutes of Goat work...great time to work on pistols, muscle-ups, pull-ups, snatch, clean etc. etc. whatever you want. Pick one or two movements talk to one of the coaches and hit 3 x 10 of each.

 

12 Minute AMRAP

9 SDHP (75/55)

12 TTB

15 Box Jumps (24/20)

Thursday 2/28

Monday, 25 February 2013 09:30

 

Happy Birthday Kaitlin!!!!!!!! Make sure you wish her a happy Birthday!

 

If you want Alba's meals order forms need to be in by Sunday.

 

Jon will not be here this weekend, he has a weightlifting meet. We will post a link to the live feed on facebook when we have it.  He will be back next Sunday.  If you want to jump in with him let us know.  Some light snatch or C+J practice under Jon's watchful eye will be a great way to wrap up an "open" Sunday.

 

Kaitlin's Birthday WOD

3 rounds for time

26 OHS (95/65)

26 V-Ups

26 KBS (55/35)

26 Bicycle Sit-ups (L/R=1) hands on ears

26 Wall Balls (20/14)

 

Wednesday 2/27

Monday, 25 February 2013 08:02

Pull-up portion of Cindy

Coach Bill and Coach Pete smoked after the AMRAP of burpee box overs

Make sure your Alba's orders are in by Sunday if you want meals for next week.  

The open is fast approaching. We are going to be testing Thursday nights and Sunday mornings.  The open workout will be the WOD for both days. Thursday night Yoga will be on hiatus for the 5 weeks of the open.  As each different workout week approaches we will be updating Zenplanner can creating slots for you to sign-up and get judged during.  It is recommended you try and make it both days, or if you cannot make it either talk to one of the coaches to make arrangments to do the WOD at other times.

Today:

10 minutes to practice Push Jerk and Split Jerk.  Light weight hit 2-4 reps per set work on speed under the bar

Roughly between each set (3 attempts) Max Effort Pull-ups- if you can kip deadhang, use a lighter band etc. etc.  If you can get 20 reps its too light.  If you can only get 3 its too hard

20 minute AMRAP Partner WOD

5 pull-ups

10 HR Push-ups

50m Sprint (outside)

One partner completes a whole round before the other starts.  

 

 

 

 

Tuesday 2/26

Monday, 25 February 2013 07:32

The athlete briefing

 

Getting after the Wallball/KBS wod

The open is fast approaching. We are going to be testing Thursday nights and Sunday mornings.  The open workout will be the WOD for both days. Thursday night Yoga will be on hiatus for the 5 weeks of the open.  As each different workout week approaches we will be updating Zenplanner can creating slots for you to sign-up and get judged during.  It is recommended you try and make it both days, or if you cannot make it either talk to one of the coaches to make arrangments to do the WOD at other times.

 

Today:

20 minutes 

Hang Power Clean 3 x 1, Hang Squat Clean 3 x 1, Power Clean 3 x 1, Squat Clean 3 x 1

Record your heaviest weight for all 4.  

 

12 minutes For as many reps/points as possible: Front Squat

You must clean from the ground all of these reps must be unbroken.  If the barbell hits the floor you must perform 25 anchored sit ups (feet around a KB)

Choose your own weight

(75/55) 1 point per rep

(115/75) 2 points per rep

(165/105) 3 points per rep

(205/125) 4 points per rep

 

Lots of squats today:)

Monday 2/25

Sunday, 24 February 2013 08:14

Mike turns 30 today!!!!!!  Wish Mike a HAPPY BIRTHDAY!!!!!!!

 

The open is fast approaching. We are going to be testing Thursday nights and Sunday mornings.  The open workout will be the WOD for both days. Thursday night Yoga will be on hiatus for the 5 weeks of the open.  As each different workout week approaches we will be updating Zenplanner can creating slots for you to sign-up and get judged during.  It is recommended you try and make it both days, or if you cannot make it either talk to one of the coaches to make arrangments to do the WOD at other times.

Hope all those inches are still falling off.  The fat loss challenge is coming to a close in under 2 weeks. 

 

Mike's 30th Birthday WOD:

Skill: KB Snatch

For Time:

 

2 rounds

30 KB Snatches (55/35) 15L/15R

30 GI Janes

30 KB PP (55/35) 15L/15R

30 Bent over row (95/65)

 

 

 

 

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