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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348


Wednesday 9/6

Tuesday, 05 September 2017 08:22


Today's workout is compliments of Zach.  He earned it by beating the 6:00 time on last Tuesday workout.


For max weight:

4 Waves of Thrusters Every minute on the minute

Min 1: 5 Thrusters

Min 2: 4 Thrusters

Min 3: 3 Thrusters

Min 4: 2 Thrusters

Min 5: 1 Thruster

-Goal is to increase weight each minute, after the 5th minute you will take weight off and start over 5,4,3,2,1 etc.


Ex Person A: Does 95lbs for 5, 100lbs for 4, 105 for 3, 110 for 2, 115 for 1. Then back to 5 reps but this time 100lbs up to 120. Then 105-125 then 110-130


Until the 40:00 mark

4 x 10 seated DB bicep curls

4 x 25 Banded Tricep Ext

4 x 8/side Single arm DB bench



22 minute AMRAP

50 Singles

40 Pop Jacks

30 Plate GTOH

20 DB Thrusters

10 GI Janes







Tuesday 9/5

Monday, 04 September 2017 11:27



3 Sets

1 Strict Press + 8 Push Press

-Start at last weeks final weight and try to add over the 2nd and 3rd set for a 9 rep complex max


5 Rounds for total Burpees

1 minute

9 Deadlifts (225/155)

Max Burpees in remaining time


1:30 rest between rounds


These are all out sprints. DL need to be unbroken


7 min AB-RAP

15 Butterfly sit-ups

20 Russian Twists

30 High Plank knee to elbows



3 Rounds

7 Dive Bombers

14 Mountain climbers

21 Slam Balls


5 Rounds for total Burpees

1 min of work:

10 KBS

Max burpees remaining time


1:30 rest


7 min AB-RAP

15 Butterfly sit-ups

20 Russian Twists

30 High Plank knee to elbows


Monday 9/4 Labor Day 8:30 and 10am classes

Friday, 01 September 2017 10:58


Time to go to work today



We are going to try and raise some money to donate to Havey Relief today. If you want to participate please bring some cash. 

What we will do is you will guess your time to complete "Bull" any minute you are off by will be $1-3 towards Harvey Relief (whatever you are comfortable with, you can wager more if you like)


Ex: I think I can finish Bull in 43 minutes and it takes me 49. I will donate $6-18 


For Time




2 Rounds:

200 Double Unders (400 singles)

50 OHS (135/95) - scale the load down to a weight you can do 15-20 reps comfortably with OR front squats

50 Pull-ups

1 Mile Run 


55 min cap to begin 2nd mile. Everyone will run twice, any uncompleted reps will add 1 min to your time

Image result for crossfit bullImage result for crossfit bull

Saturday 9/2

Friday, 01 September 2017 10:48

Monday: 8:30 and 10am Class 

-we are revisiting a "favorite"




3 rounds NFT:

4 Turkish Get-ups

10 Weighted Step-ups

Farmers carry (up and back)


For Time:

150 Dubs

3 Rounds

10 C2B

10 OHS (125/85)





Cycle through the following for 15 minutes:

Single Leg Crossover RDL x 6 reps each

Alternating DB Strict Press x 12 reps (seated holding 2 DB or KB press R arm then L arm)

Side Plank Starfish x 10 each side


For Time:

25/20 Cal AB Buy-in


KBS (55/35)


No Jump Burpee (you must stand every rep up)


Friday 9/1

Thursday, 31 August 2017 11:53

Schedule for Labor Day weekend.

Friday: No 6:30pm open gym

Sat: Normal Hours

Sunday: Normal Hours

Monday: 8:30 and 10am Class 



5 sets to

Work to a heavy 2 rep Hang Clean 


For Time:

25 Power Cleans (155/105)

25 Front Squats (155/105)

500m row 


-The barbell weight should be uncomfortable but very doable.  If you had to you could do 25 FS unbroken at that weight


2-3 Sets NFT:

Banded Hip Bridges (band around knees, do a hip extension on the floor) x 15

Banded Hip Extension (standing kick back) x 15

Banded Hip Adduction x 10 




20 min AMRAP

100 Single Unders

80 Bicycle Sit-ups

60 Plate GTOH

40 Jumping Pull-ups

20 Cal Bike

Thursday 8/31

Wednesday, 30 August 2017 08:28



5 sets

Close Grip Bench x 5 (use same weight as last week)

Banded Lateral Steps x 16" each direction


14 min AMRAP

10 Push-ups

10 Box Overs (24/20) (any way you want, hands are acceptable)

20 Abmat Sit-ups


Accumulate the following:

40-50 Ext/internal rotation

75 Banded Pulls (25 to your forehead, 25 to your neck, 25 to your sternum)- focus on really working your shoulder blades for each pull



12 Minutes

2-3 Rounds

25 Jumping Jacks

20 Mountain Climbers

15 Pop Jacks

10 MB Cleans

15 Pop Jacks

20 Russian Twists

250m Row


14 Min AMRAP

10 Push-ups

10 Box Overs (any way)

20 AbMat Sit-ups

Wednesday 8/30

Tuesday, 29 August 2017 12:08


Rope Climb footwork review/practice --Bring your high socks

(for those proficient at RC you can spend this time on any GOAT movement)


For Time: 

5 Rounds 

3 Rope Climbs

15 Deadlifts (205/135)

600m Run (to the YMCA) 

-Scaling for rope climbs today will be single arm Ring Rows 5 per side


27:30 minute cap (scale the runs if 600m will take you longer than 4 minutes, or scale the number of rope climbs if 3 will take you longer than a minute on the first round... 5:30 minutes per round should be plenty of time:)



Rope Climb practice 


For Time:

5 Rounds

5 Single Arm Ring Rows (per side)

15 Double KB DL

600m Run



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