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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Thursday 1/10 YOGA IS CANCELLED TONIGHT.

Monday, 07 January 2013 12:27

Jimmy on HSPU.

Unfortunately Kristin is sick and is not able to teach Yoga tonight.  We apologize for any inconvenience.  She will be back next Thursday 1/17

Remember to bring in your goals for 2013...These should be specific but achievable.  Talk to one of the coaches if you are having a difficult time coming up with some.

Sunday 1/13 after the WOD who is up for going to the Trooper Diner for some brunch? Let us know if you are interested.  We will makre sure you have worked up and appetite

 Announcement Saturday January 12th (1/12).  There will be no classes the coaches will be competing at the Winter Warmer at the The Soundstage in Philly. 

The venue for the Winter Warmer has changed. Please see the info below

The venue for the Winter Warmer has changed. Please see the info below

The event is being held at The Soundstage is located at 3800 Jasper Street, Philadelphia PA 19124. 


At 11:20am the Men will complete WOD 1 the cluster ladder, while the Women complete WOD 2 the KB AMRAP

at 1pm the Men will complete WOD 2, and Women WOD 1

at 3pm there is a cheesesteak eating contest BOOM!

at 3:30pm Women begin WOD 3

at 4:30pm Men begin WOD 3

Saturday, January 19th we will be having a nutrition seminar delivered by coach Pete.  Chef Shaun from Resturant Albas in Malvern, PA will be there with samples of Paleo meals and will spend some time talking about his paleo meals to go.

Today:
 
1 RM of Front Squat
 
For Time:
 
22-16-10
 
Front Racked Lunges (115/75)
 
Lateral Box Overs (24/20)
-Obviously goal is as fast as possible here, but be smart...after lunges the legs can be a little jelly ish.  It doesn't help a "for time" wod if you are crashing into the box:)
 
Midline: NFT
3 x 10 GHDSU
1 x 50 Supermans
 
 
 
 
 

Wednesday 1/9

Monday, 07 January 2013 10:54

Keisha Finishing a Power Snatch.

Remember to bring in your goals for 2013...These should be specific but achievable.  Talk to one of the coaches if you are having a difficult time coming up with some.

Sunday 1/13 after the WOD who is up for going to the Trooper Diner for some brunch? Let us know if you are interested.  We will makre sure you have worked up and appetite!

Yoga is COMING.  Thursday January 10th at 7:30pm.  Kristin Frederick certified in Power Vinyasa Yoga will be here to help with that mobility.  Sign up for Yoga through Zenplanner.  We encourage you to bring your own Yoga mat/or large towel, small sweat towel, and water.

 

Announcement Saturday January 12th (1/12).  There will be no classes the coaches will be competing at the Winter Warmer at the The Soundstage in Philly. 

The venue for the Winter Warmer has changed. Please see the info below

"Winter in Southeastern Pennsylvania had a relatively mild start, however the latter half of December has seen plenty of precipitation and an extreme drop in temperature.  The 2013 Farmers Almanac predicts a more blustery and less stable January.  With the safety and comfort of our participants as our number one priority, we have decided to move the event indoors.  We couldn't be hosting the Winter Warmer in a more classic Philadelphia location; the Northeast Soundstage and Studio is straight out of Rocky, a beautifully renovated warehouse that is home to film shoots, MMA fights, and definitely some bare-knuckle boxing back in the day.  With even more space than the Piazza, indoor bathrooms, and free street parking, athletes, vendors, and spectators will have ample space and optimal comfort.  The Soundstage is located at 3800 Jasper Street, Philadelphia PA 19124. Camping chairs, coolers, and other competition staples are welcomed.  Food trucks will be on site, offering nourishment throughout the day"

 

Saturday, January 19th we will be having a nutrition seminar delivered by coach Pete.  Chef Shaun from Resturant Albas in Malvern, PA will be there with samples of Paleo meals and will spend some time talking about his paleo meals to go.

 


Today:

Every 2:30 for 10 minutes (4 working sets)

3 Snatch Grip DL + 3 Hang Snatch Hi-Pull + 3 Hang Power Snatch + 3 Hang Squat Snatch

 

14 Minute AMRAP

WOD #2 from the Winter Warmer (It's 10 minutes the day of but why not train a little longer)

10 HR Lateral Burpees (over KB/15lb plate structure)

9 KB Snatches (55/35)

20 Dubs

9 KB Snatches (55/35)

 

**For the snatches you must do all 9 with your R (or L) arm then dubs and then 9 snatches with the opposite arm.  No switching during a set of 9

Watch the video for the KB snatch...It will help



Tuesday 1/8

Monday, 07 January 2013 10:40

Scott CHILLING, while Tara and Nicole get ready to kick up for HSPU.

Remember to bring in your goals for 2013...These should be specific but achievable.  Talk to one of the coaches if you are having a difficult time coming up with some.

Sunday 1/13 after the WOD who is up for going to the Trooper Diner for some brunch? Let us know if you are interested.  We will makre sure you have worked up and appetite!

Yoga is COMING.  Thursday January 10th at 7:30pm.  Kristin Frederick certified in Power Vinyasa Yoga will be here to help with that mobility.  Sign up for Yoga through Zenplanner.  We encourage you to bring your own Yoga mat/or large towel, small sweat towel, and water.

 

Announcement Saturday January 12th (1/12).  There will be no classes the coaches will be competing at the Winter Warmer at the The Soundstage in Philly. 

The venue for the Winter Warmer has changed. Please see the info below

"Winter in Southeastern Pennsylvania had a relatively mild start, however the latter half of December has seen plenty of precipitation and an extreme drop in temperature.  The 2013 Farmers Almanac predicts a more blustery and less stable January.  With the safety and comfort of our participants as our number one priority, we have decided to move the event indoors.  We couldn't be hosting the Winter Warmer in a more classic Philadelphia location; the Northeast Soundstage and Studio is straight out of Rocky, a beautifully renovated warehouse that is home to film shoots, MMA fights, and definitely some bare-knuckle boxing back in the day.  With even more space than the Piazza, indoor bathrooms, and free street parking, athletes, vendors, and spectators will have ample space and optimal comfort.  The Soundstage is located at 3800 Jasper Street, Philadelphia PA 19124. Camping chairs, coolers, and other competition staples are welcomed.  Food trucks will be on site, offering nourishment throughout the day"

 

Saturday, January 19th we will be having a nutrition seminar delivered by coach Pete.  Chef Sean from Resturant Albas in Malvern, PA will be there with samples of Paleo meals and will spend some time talking about his paleo meals to go.


Today:

10 minutes of GOAT work.  Pick anything...Pistols, HSPU, Pull-ups, etc.  

For Time

60 Air Squats

50 V-ups

40 Push-ups

30 Jumping Lunges (15L/15R)

20 Ring Dips

20 (10+10:) High Target Wall Balls (20/14) Men 12' Women 10'

20 Ring Dips

30 Jumping Lunges (15L/15R)

40 Push Ups

50 V-ups

60 Air Squats

 

Monday 1/7

Saturday, 05 January 2013 16:48

Coach Pete helping Evan try and fire his hips through the hang power snatch.

 

Remember to bring in your goals for 2013...These should be specific but achievable.  Talk to one of the coaches if you are having a difficult time coming up with some.

Sunday 1/13 after the WOD who is up for going to the Trooper Diner for some brunch? Let us know if you are interested.  We will makre sure you have worked up and appetite!

Yoga is COMING.  Thursday January 10th at 7:30pm.  Kristin Frederick certified in Power Vinyasa Yoga will be here to help with that mobility.  Sign up for Yoga through Zenplanner.  We encourage you to bring your own Yoga mat/or large towel, small sweat towel, and water.

 

Announcement Saturday January 12th (1/12).  There will be no classes the coaches will be competing at the Winter Warmer at the The Soundstage in Philly. 

The venue for the Winter Warmer has changed. Please see the info below

"Winter in Southeastern Pennsylvania had a relatively mild start, however the latter half of December has seen plenty of precipitation and an extreme drop in temperature.  The 2013 Farmers Almanac predicts a more blustery and less stable January.  With the safety and comfort of our participants as our number one priority, we have decided to move the event indoors.  We couldn't be hosting the Winter Warmer in a more classic Philadelphia location; the Northeast Soundstage and Studio is straight out of Rocky, a beautifully renovated warehouse that is home to film shoots, MMA fights, and definitely some bare-knuckle boxing back in the day.  With even more space than the Piazza, indoor bathrooms, and free street parking, athletes, vendors, and spectators will have ample space and optimal comfort.  The Soundstage is located at 3800 Jasper Street, Philadelphia PA 19124. Camping chairs, coolers, and other competition staples are welcomed.  Food trucks will be on site, offering nourishment throughout the day"

 

Saturday, January 19th we will be having a nutrition seminar delivered by coach Pete.  Chef Shaun from Resturant Albas in Malvern, PA will be there with samples of Paleo meals and will spend some time talking about his paleo meals to go.

 

Today:

1 RM Shoulder press.  You should find this in 6-7 sets

 

6 Minute AMRAP

2 Hang Power Cleans (80% of 1RM Shoulder Press)

4 Push Press (80% of 1 RM Shoulder Press)

6 Pull-ups

2 Minute Rest

6 Minute AMRAP

2 C2B Pull-ups

4 Hang Power Cleans (65% of 1RM shoulder Press)

6 Push Press (65% of 1 RM Shoulder Press)

 

 

 

Sunday 1/6

Saturday, 05 January 2013 15:27

Zach "rocking out" the object cary.

Remember to bring in your goals for 2013...These should be specific but achievable.  Talk to one of the coaches if you are having a difficult time coming up with some.

Sunday 1/13 after the WOD who is up for going to the Trooper Diner for some brunch? Let us know if you are interested.  We will makre sure you have worked up and appetite!

Yoga is COMING.  Thursday January 10th at 7:30pm.  Kristin Frederick certified in Power Vinyasa Yoga will be here to help with that mobility.  Sign up for Yoga through Zenplanner.  We encourage you to bring your own Yoga mat/or large towel, small sweat towel, and water.

 

Announcement Saturday January 12th (1/12).  There will be no classes the coaches will be competing at the Winter Warmer at the Piazza in Philly.  Check out the link, we would love for everyone to come down support the coaches and hangout. It should be a good time

 The venue for the Winter Warmer has changed. Please see the info below

"Winter in Southeastern Pennsylvania had a relatively mild start, however the latter half of December has seen plenty of precipitation and an extreme drop in temperature.  The 2013 Farmers Almanac predicts a more blustery and less stable January.  With the safety and comfort of our participants as our number one priority, we have decided to move the event indoors.  We couldn't be hosting the Winter Warmer in a more classic Philadelphia location; the Northeast Soundstage and Studio is straight out of Rocky, a beautifully renovated warehouse that is home to film shoots, MMA fights, and definitely some bare-knuckle boxing back in the day.  With even more space than the Piazza, indoor bathrooms, and free street parking, athletes, vendors, and spectators will have ample space and optimal comfort.  The Soundstage is located at 3800 Jasper Street, Philadelphia PA 19124.  Camping chairs, coolers, and other competition staples are welcomed.  Food trucks will be on site, offering nourishment throughout the day"

 

Saturday, January 19th we will be having a nutrition seminar delivered by coach Pete.  Chef Shaun from Resturant Albas in Malvern, PA will be there with samples of Paleo meals and will spend some time talking about his paleo meals to go.

 

Today's work out is a team workout FOR TIME:

We will be out side. We will be carrying random objects. There will also be Wallballs, Box Jumps, Sits-ups and of course burpees. 

Show up for the specifics.  This will be fun!

 

Saturday 1/5

Friday, 04 January 2013 07:28

Kaitlin, Katie, Jamie, Mike and Chris getting some R&R in after the WOD.

Remember to bring in your goals for 2013...These should be specific but achievable.  Talk to one of the coaches if you are having a difficult time coming up with some.

Yoga is COMING.  Thursday January 10th at 7:30pm.  Kristin Frederick certified in Power Vinyasa Yoga will be here to help with that mobility.  Sign up for Yoga through Zenplanner.  We encourage you to bring your own Yoga mat.

 

Announcement Saturday January 12th (1/12).  There will be no classes the coaches will be competing at the Winter Warmer at the Piazza in Philly.  Check out the link, we would love for everyone to come down support the coaches and hangout. It should be a good time

 

http://www.philadelphiawinterwarmer.com/

 

Saturday, January 19th we will be having a nutrition seminar delivered by coach Pete.  Chef Shaun from Resturant Albas in Malvern, PA will be there with samples of Paleo meals and will spend some time talking about his paleo meals to go.


We have begun our max testing phase. Over the next couple weeks we are going to test 1RM of a various amount of movements.
 
Today: Dress Warm we are running:) 
 
18 minute AMRAP
6 HSPU
8 Hang Power Snatch (95/65)
10 TTB
400m Run
 
Hang Power Snatch-


Friday 1/4

Wednesday, 02 January 2013 08:53

Is it 65 degrees outside yet!?!?!?!?

Remember to bring in your goals for 2013...These should be specific but achievable.  Talk to one of the coaches if you are having a difficult time coming up with some.

Yoga is COMING.  Thursday January 10th at 7:30pm.  Kristin Frederick certified in Power Vinyasa Yoga will be here to help with that mobility.  Sign up for Yoga through Zenplanner.  We encourage you to bring your own Yoga mat.

 

Announcement Saturday January 12th (1/12).  There will be no classes the coaches will be competing at the Winter Warmer at the Piazza in Philly.  Check out the link, we would love for everyone to come down support the coaches and hangout. It should be a good time

 

http://www.philadelphiawinterwarmer.com/

 

Saturday, January 19th we will be having a nutrition seminar delivered by coach Pete.  Chef Shaun from Resturant Albas in Malvern, PA will be there with samples of Paleo meals and will spend some time talking about his paleo meals to go.


We have begun our max testing phase. Over the next couple weeks we are going to test 1RM of a various amount of movements.
 
Today:
15 minutes to establish 1 RM of Back Squat
 
For Time:
10-1
Back Squats (155/105)
 
After each round of back squats 20 double unders
 
 

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