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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Tuesday 5/30

Monday, 29 May 2017 12:06

 

 

Today:

Clean Pulls 4 x 3  100, 102.5, 105, 107.5%

-Banded side steps 3 x 16'

 

"Helen"

3 Rounds for time

400m Run

21 KBS (55/35)

12 Pull-ups

 

At the 15:00 mark

7 min AB-RAMP

5 Strict TTB

10 Heavy Weighted Sit-ups

15 Hollow Rocks

20 Plank Hip Touches

25 Reverse sit-ups

 

2 min banded hamstring

2 min high bar banded lat

 

 

Bootcamp:

3 Rounds NFT:

10 Double KB Deadlifts

10 External Rotation Ring Rows

10 Steps each way lateral banded steps

 

 

"Helen"

3 Rounds

400m Run

21 KBS

12 Pull-ups

 

at the 15 min mark

7 min AB- Ramp

5 Strict TTB

10 Heavy Weighted Sit-ups

15 Hollow Rocks

20 Plank Hip Touches

25 Reverse sit-ups

 

Monday 5/29 Memorial Day

Thursday, 25 May 2017 12:35

Image result for memorial day america america god

 

“It is foolish and wrong to mourn the men (women) who died. Rather we should thank God that such men(women) lived.” — General George S. Patton

 

Class today at 8:30 and 10:00am 

 

"Zeus"

Image result for crossfit zeus workout

3 Rounds for time:

30 Wallballs (20/14)

30 SDHP (75/55)

30 Box Jumps (20)

30 Push Press (75/55)

30 Cal Row

30 Push-ups 

10 Body weight back Squats 

 

-Depending on the class distribution of Males and Females we will have 3-5 racks set up for each gender for the back squats. The squats will be taken from the rack not the floor. 

 

 

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

 

Saturday 5/27

Thursday, 25 May 2017 12:19

Memorial Day: We will have classes at 8:30 and 10am 

The vote was very close and Zeus edged out Murph. Do not worry though we will do Murph 4th of July! (plus it is supposed to rain Monday)

  

SUNDAY OPEN GYM IS BACK 11:30am-12:30pm

 

EWOD/GWOD:

Finish warm-up with 10-15 minutes of Rope Climb work

 

For time:

800m Run

40 Goblet Lunges (55/35)

20 Clean and Jerks (115/75)

10 Muscle Ups

20 Clean and Jerks 

40 Lunges

800m Run

 

*For Rx+ bring your weight vest

 

10am

Finish warm-up with 

3 Rounds 

10 Empty barbell FR Step-ups

15 Barbell Hip Thrusts

20 High Plank KTE

 

Front Squat

1 x 3 (77.5%) 1 x 3 (80%) 1 x 3 (82.5%), 1 x 3 (85%)

 

From CrossFit.com 5/12/17

20 min AMRAP

400m Run

20 Weighted Feet Anchored sit-ups (20/14)

10 OHS (95/65)

 

-Scale the OHS weight to something you can do unbroken for all the rounds, or sub in Front Squats 

Friday 5/26

Thursday, 25 May 2017 09:26

Memorial Day: We will have classes at 8:30 and 10am 

The vote was very close and Zeus edged out Murph. Do not worry though we will do Murph 4th of July! (plus it is supposed to rain Monday)

 

This is Coach Kate's last week before she goes one maternity leave!!! She will still be around the gym but just taking a hiatus from coaching

 

SUNDAY OPEN GYM IS BACK 11:30am-12:30pm

 

Here is the updated schedule for the next month or so until Coach Kate is back.

Tues/Thurs 5:30 and 6:30am will be coached by Pete. Friday at 5:30/6:30am will be Zach/Pete

Monday there will be no 9am class, Karin will be coaching the 12pm

Tues/Thurs 9am and 12pm will be Coach Michelle

Weds 9am and 12pm will be Pete

Friday 9am and 12pm will be Lauren

Coach Blair is going to be taking over Coach Misbah's Sunday OLY lifting classes.  (there will be a brief break in OLY when Kate has the baby:)

Thursday Night Coach Pete will be taking over the classes for Coach Misbah. 

As always please feel free to email me with any questions or concerns.

 

Today:

Make up WOD day 

If you have missed Front Squatting on Saturdays (and you are not coming tomorrow) today would be a good day to get some Front Squat Volume in first OR work on some skills 

 

Also there is a challenge workout going on right now for a $50 gift card of your choice (could be reebok, nike, wine and spirits, burger king etc. whatever you want)

Challenge must be completed before Wednesday 5/31 at 7:30pm 

 

6 rounds for total reps:

1 min Cal AB

1 min Bar facing Burpees 

1 min rest 

Rounds 1,3,5 go AB then burpees

Rounds 2,4,6 go burpees then AB

 

First male that beats Pete's score of 200 reps wins

First female that beats Karin's score of 154 reps wins

-You must complete a minimum of 40 reps on either exercise to be eligible 

-Have a counter 

If no one is able to beat either score the person that comes the closest will win

 

Bootcamp:

6 Rounds for time

15 Weighted Sit-ups

12 Goblet Lunges

9 KB SDHP

6 Box Overs (30/24) (you can use your hands)

300m run

Thursday 5/25

Wednesday, 24 May 2017 08:15

This is Coach Kate's last week before she goes one maternity leave!!! She will still be around the gym but just taking a hiatus from coaching

 

SUNDAY OPEN GYM IS BACK 11:30am-12:30pm

 

Here is the updated schedule for the next month or so until Coach Kate is back.

Tues/Thurs 5:30 and 6:30am will be coached by Pete. Friday at 5:30/6:30am will be Zach/Pete

Monday there will be no 9am class, Karin will be coaching the 12pm

Tues/Thurs 9am and 12pm will be Coach Michelle

Weds 9am and 12pm will be Pete

Friday 9am and 12pm will be Lauren

Coach Blair is going to be taking over Coach Misbah's Sunday OLY lifting classes.  (there will be a brief break in OLY when Kate has the baby:)

Thursday Night Coach Pete will be taking over the classes for Coach Misbah. 

As always please feel free to email me with any questions or concerns.

 

Today:

10 min Climb at slightly above walking pace

1 Strict C2B

1 Strict HSPU

5 Weighted Hollow Rocks

2 Strict C2B

2 Strict HSPU

5 Weighted Hollow Rocks

...

-Add a light band if needed to help you touch your chest on the pull-ups

- Sub seated Z presses if you cannot strict HSPU to 1 AB mat, The weight for the DB should be heavy to 3-4 reps at a time

-For the hollow rocks hold a ball between your feet and a plate overhead

 

5 Rounds for time of each:

-New Round every 3:00

21/16 Cal Row

15 Burpee Broad Jumps 4'

 

Lax ball shoulders

1 min pec stretch

2 min high bar lat

1 min sleeper

 

Bootcamp:

10 min climb

1 Strict Pull-up

1 Seated Z-press

5 Hollow Rocks

2 Strict Pull-up

2 Seated Z-press

5 Hollow rocks

....

 

-Use a light band if needed for the pull-ups

-DBs should be heavy enough to 3-5 reps at time is max

 

5 Rounds for time of each:

New Round every 3:00

21/16 Cal Row

15 Burpee Broad Jumps (4')

 

 

 

 

 

Wednesday 5/24

Tuesday, 23 May 2017 10:52

This is Coach Kate's last week before she goes one maternity leave!!! She will still be around the gym but just taking a hiatus from coaching

 

SUNDAY OPEN GYM IS BACK 11:30am-12:30pm

 

Here is the updated schedule for the next month or so until Coach Kate is back.

Tues/Thurs 5:30 and 6:30am will be coached by Pete. Friday at 5:30/6:30am will be Zach/Pete

Monday there will be no 9am class, Karin will be coaching the 12pm

Tues/Thurs 9am and 12pm will be Coach Michelle

Weds 9am and 12pm will be Pete

Friday 9am and 12pm will be Lauren

Coach Blair is going to be taking over Coach Misbah's Sunday OLY lifting classes.  (there will be a brief break in OLY when Kate has the baby:)

Thursday Night Coach Pete will be taking over the classes for Coach Misbah. 

As always please feel free to email me with any questions or concerns.

 

Today:

Hang Clean + Low Hang Clean + Front Squat x 4

-Take 4 attempts at a max complex. Keep shoulders and lats tight especially for the low hang (below the knee)

- Between each set 25 straight leg raises over the barbell 

 

3 Rounds

15 Power Cleans (135/95)

30 Wallballs (20/14)

600m Run (down to YMCA) 

 

Bootcamp:

10 min ALT EMOM:

Even: :45 moderate bike ride

ODD: 2 Turkish Get-ups

 

Then:

Accumulate 25 reps of:

 Side plank bends Right

Side Plank Bends Left

Weighted Sit-ups 

 

3 Rounds 

20 KBS 

20 Wallballs 

600m Run

 

 

 

Tuesday 5/23

Monday, 22 May 2017 07:41

This is Coach Kate's last week before she goes one maternity leave!!! She will still be around the gym but just taking a hiatus from coaching

 

Here is the updated schedule for the next month or so until Coach Kate is back.

Tues/Thurs 5:30 and 6:30am will be coached by Pete. Friday at 5:30/6:30am will be Zach/Pete

Monday there will be no 9am class, Karin will be coaching the 12pm

Tues/Thurs 9am and 12pm will be Coach Michelle

Weds 9am and 12pm will be Pete

Friday 9am and 12pm will be Lauren

Coach Blair is going to be taking over Coach Misbah's Sunday OLY lifting classes.  (there will be a brief break in OLY when Kate has the baby:)

Thursday Night Coach Pete will be taking over the classes for Coach Misbah. 

Sunday Open Gym is going to be taking a hiatus for the next month or so 

As always please feel free to email me with any questions or concerns.

 

Today:

Cycle through the following for 15 minutes:

Bench Press x 5 reps with a 4 second negative

DB Bent over row x 8 each arm

Freestanding HS hold x ME (you can kick up to the wall and then try to stay hollow and bring your feet off)

Banded Lateral steps x 12' (go heavier than usual)

 

15 min AMRAP

300/250m Row

3 Rounds

10 Deficit Push-ups (45+25/45s)

5 Chin ups (underhand grip on bar) (strict preferred)

300/250m Row

3 Rounds

5 Push Press (135/95)

45 Double unders (90 singles) 

 

5 way shoulder

 

Bootcamp:

Cycle Through the following for 15 minutes:

DB Bench Press x 6

DB Bent over row x 8 each arm

:20-:30 HS Hold (or 1 wall walk)

Banded lateral steps x 12' 

 

15 min AMRAP

250m Row

3 Rounds

10 Deficit Push-up

5 Chin ups 

250m Row

3 Rounds

5 Heavy DB SOH

45 Dubs or 90 singles 

 

 

 

 

 

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