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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348


Black Friday 11/23

Thursday, 22 November 2012 19:57

Hope everyone had a wonderful Thanksgiving, and got some R&R.

Today we will go over Power Cleans.

If you have power cleans you will hit 3 x 2, 3 x 1  heavy but not max.  Rest 60 seconds between sets.



For time

10, 8, 6, 4, 2

Power Clean (135/95)



Good video on the bar movement of a power clean



And I am sure a few of you are curious as to what a pistol is, enjoy

Thursday 11/21 Happy Thanksgiving!!!

Wednesday, 21 November 2012 10:09


Reminder WOD today at 8am only... WOD tomorrow Black Friday 10 am only.  Get your shopping done early.  


Todays workout is a team workout, the rest is a surprise.

Come in to find out.

Wednesday 11/21

Tuesday, 20 November 2012 12:46

Holiday Schedule:

Thursday- Class at 8am

Friday- Class at 10am

Saturday- Normal schedule through Zenplanner


Also most of you have been having problems with signing up for classes.  That should be fixed.  I tried three separate people and it worked for all three.  Whatever you do, DO NOT select "drop in".  I actually would suggest using the email you received from Zenplanner and follow the link

Enter your username and password there and then select the classes you want to attend.  


Ok now the important stuff...

Strength: Shoulder Press 15 minutes to work to a 5 RM


3 rds for time

9 Push Press (115/75)

12 toes to bar

15 Bent over row (115/75)

200m SPRINT 





Tuesday 11/20

Monday, 19 November 2012 14:06

Teaching Session: On back squats...during this time we will set a 5 RM on back squat.


WOD: For time

20 Back Squats (135/95)

10 lateral bar hops

15 Back Squats (135/95)

20 lateral bar hops

10 Back Squats (135/95)

30 lateral bar hops

5 Back Squats (135/95)

40 lateral bar hops


Midline: Tabata Plank


Just a heads up...everyone needs to be ready for this partner workout coming in the next few days!!!

Monday 11/19

Sunday, 18 November 2012 17:21

Special thanks to everyone that came out for the inaugural workout. Bob, Jamie, Jeff, Nicole, Tara, Carly, Jamie, Dianna, Heather, Cris, Adam. 

Also Congrats to Coach George, who ran the Philly Marathon Sunday in a time of 3:40:27. 


Spend 15-20 minutes working on Kipping pull-ups. (If you can already Kip, spend the time working on Deadhang from the fat bar, add weight if possible for a heavy 5)


12 Minute AMRAP

5 Pullups

10 Kettlebell swings (55/35)

15 burpees


Good quick video on Kipping pull-ups


For Fun

Tuesday, 11 September 2012 13:09

100 Burpees for time!

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