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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Saturday 11/4

Tuesday, 31 October 2017 09:58

FOOD DRIVE BEGINS TODAY. Please bring in canned food items that we will be donating to the local people that need assistance.  Like all years we are working with the Morristown Patricians Society 

 

Few announcements:

2 dates: Friday 11/17 5 Year Party Happy Hour at the Tavern and Saturday 12/9 is our Holiday party at the Reed's house 4pm.  Please comment in the members page if you are coming and what you can bring.

 

To coincide with our 5 year anniversary we are going to be doing "Spirit Week" Monday 11/13- Friday 11/17. During this week we are also opening up the gym to anyone and everyone in the community.  Bring your friends, family, the person who cuts your hair etc. 

You will want to participate in the fun things we have in store that week, BECAUSE we are bringing BINGO back.  Starting this Wednesday we will have Bingo squares for you all to start checking off boxes.

 

So you all can plan in advance for spirit week:

Monday: 80s day

Tuesday: Mismatch day (clash all over)

Wednesday: Goth Day (think Black lipstick)

Thursday: College Day (wear your school pride)

Friday: Royalty Day (Purple lots and lots of purple)

 

We will be collecting pictures and the coaches will vote on the BEST SPIRIT for the week. You will want to win this. 

 

Suffer Saturday:

 

 

 

 

10am

RDL 4 x 5

Then:

Bent over underhand grip row 4 x 8

Then:

75 Butterfly sit-ups

 

For Time:

2 Rounds 

22 KB Hang Clean and Jerk (55/35) (11/11)

11 Burpee Box Jump Overs (24/20)

22 Pull-ups

11 Burpee Box Jump Overs (24/20)

 

 

 

 

Friday 11/3

Tuesday, 31 October 2017 08:22

FOOD DRIVE CONTINUES. Please bring in canned food items that we will be donating to the local people that need assistance.  Like all years we are working with the Morristown Patricians Society 

 

Few announcements:

2 dates: Friday 11/17 5 Year Party Happy Hour at the Tavern and Saturday 12/9 is our Holiday party at the Reed's house 4pm.  Please comment in the members page if you are coming and what you can bring.

 

To coincide with our 5 year anniversary we are going to be doing "Spirit Week" Monday 11/13- Friday 11/17. During this week we are also opening up the gym to anyone and everyone in the community.  Bring your friends, family, the person who cuts your hair etc. 

You will want to participate in the fun things we have in store that week, BECAUSE we are bringing BINGO back.  Starting this Wednesday we will have Bingo squares for you all to start checking off boxes.

 

So you all can plan in advance for spirit week:

Monday: 80s day

Tuesday: Mismatch day (clash all over)

Wednesday: Goth Day (think Black lipstick)

Thursday: College Day (wear your school pride)

Friday: Royalty Day (Purple lots and lots of purple)

 

We will be collecting pictures and the coaches will vote on the BEST SPIRIT for the week. You will want to win this. 

 

Today: Another 70 degree day...got to use them while we can

Going in reverse 

7 min AB-RAP

10 Straight leg raises 

20 Side plank hip touches (10/10)

30 Plank leg raises (in plank raise R foot and point toe, lower and raise L foot=2)

 

15 minutes to get as far as possible:

5 Back Squats (95/65)

200m Run

10 Back Squats (95/65)

300m Run

15 Back Squats (95/65)

400m Run

20 Back Squats 

500m Run (400+R)

25 Back Squats 

600m Run (400+200)

30 Back Squats 

700m Run (400+300) 

and so on 

 

If you do not have enough time to finish your run before the 15 minute mark do it anyway, your last round is for time.  

Score will be last complete run (plus any reps) or the time you come in at.

P1 finishes 600m at 15:33 their score is 600 (15:33)

P2 finishes 500m and gets 18 squats score is 500+18

 

Then you have until the 25 minute mark for a 1 rep hang clean 

 

Bootcamp:

7 min AB-RAP

10 Straight leg raises 

20 Side plank hip touches (10/10)

30 Plank leg raises (in plank raise R foot and point toe, lower and raise L foot=2)

 

15 minutes to get as far as possible:

5 Goblet Squats

200m Run

10 Goblet Squats

300m Run

15 Goblet Squats

400m Run

20 Goblet Squats

500m Run (400+R)

25 Back Squats 

600m Goblet Squats

30 Back Squats 

700m Goblet Squats

and so on 

 

If you do not have enough time to finish your run before the 15 minute mark do it anyway, your last round is for time.  

Score will be last complete run (plus any reps) or the time you come in at.

P1 finishes 600m at 15:33 their score is 600 (15:33)

P2 finishes 500m and gets 18 squats score is 500+18

 

Rest 5 minutes 

at the 20:00 mark

Row 1000m for time 

 

 

 

 

Thursday 11/2

Tuesday, 31 October 2017 08:04

FOOD DRIVE BEGINS TODAY. Please bring in canned food items that we will be donating to the local people that need assistance.  Like all years we are working with the Morristown Patricians Society 

 

Few announcements:

2 dates: Friday 11/17 5 Year Party Happy Hour at the Tavern and Saturday 12/9 is our Holiday party at the Reed's house 4pm.  Please comment in the members page if you are coming and what you can bring.

 

To coincide with our 5 year anniversary we are going to be doing "Spirit Week" Monday 11/13- Friday 11/17. During this week we are also opening up the gym to anyone and everyone in the community.  Bring your friends, family, the person who cuts your hair etc. 

You will want to participate in the fun things we have in store that week, BECAUSE we are bringing BINGO back.  Starting this Wednesday we will have Bingo squares for you all to start checking off boxes.

 

So you all can plan in advance for spirit week:

Monday: 80s day

Tuesday: Mismatch day (clash all over)

Wednesday: Goth Day (think Black lipstick)

Thursday: College Day (wear your school pride)

Friday: Royalty Day (Purple lots and lots of purple)

 

We will be collecting pictures and the coaches will vote on the BEST SPIRIT for the week. You will want to win this. 

 

Today: Both CrossFit and Bootcamp

 

10-15 minutes

Rope climb practice/technique work 

-Wear your high/thick socks 

 

Also Cycle through

Double KB Step-ups x 10 (5/5) shoulder blades pinched drive through the heel 

1 Wallwalk (nose to wall or as close as you can)

15 Banded ADDuction each leg 

15 Banded air squats (band around knees, drive knees out)

 

If you a proficient at RC you can hit a legless or 3 and do the accessory work

 

20 min AMRAP

3 Rope Climbs

12 Strict HSPU

400m Run

 

rest 1 minute between rounds 

-alternate directions each round. Round 1 RC,HS, Run Round 2 Run,HS, RC 

 

Scale rope climbs to 2 or 1 RC, or half way climbs or seated pullies

Scale HS to kipping Or seated DB z-presses, go heavy enough to the sets are 8-4, 6-6 etc.

 

 

 

Wednesday 11/1

Tuesday, 31 October 2017 07:41

Bingo Starts today.  Be sure to mark your name on a sheet at the front desk and start accumulating squares.  This goes just like last time, you need to prove to a coach that you completed the task for each square.  Some require a judge, so grab a friend and check off some boxes.

 

FOOD DRIVE BEGINS TODAY. Please bring in canned food items that we will be donating to the local people that need assistance.  Like all years we are working with the Morristown Patricians Society 

 

Few announcements:

2 dates: Friday 11/17 5 Year Party Happy Hour at the Tavern and Saturday 12/9 is our Holiday party at the Reed's house 4pm.  Please comment in the members page if you are coming and what you can bring.

 

To coincide with our 5 year anniversary we are going to be doing "Spirit Week" Monday 11/13- Friday 11/17. During this week we are also opening up the gym to anyone and everyone in the community.  Bring your friends, family, the person who cuts your hair etc. 

You will want to participate in the fun things we have in store that week, BECAUSE we are bringing BINGO back.  Starting this Wednesday we will have Bingo squares for you all to start checking off boxes.

 

So you all can plan in advance for spirit week:

Monday: 80s day

Tuesday: Mismatch day (clash all over)

Wednesday: Goth Day (think Black lipstick)

Thursday: College Day (wear your school pride)

Friday: Royalty Day (Purple lots and lots of purple)

 

We will be collecting pictures and the coaches will vote on the BEST SPIRIT for the week. You will want to win this. 

 

Today:

Deadlift round 3 week 1

(Add an extra 10lbs to last rounds max recalculate 90%)

1 x 5 65%, 1 x 5 75%, 1 x 5+ 85%

 

For Time:

10 Rounds

30 Double unders (50 singles)

10 Alt DB Snatch (50/35)

 

2 min banded Hamstring then right into 

60 seconds hamstring stretch on the post 

 

Bootcamp:

14 min AMRAP

10 Double KB DL

75 foot farmers carry

75 foot bear crawl

10/8 Cals Bike 

 

For Time:

10 Rounds

50 Singles (or scale up to 30 dubs)

10 Alt DB Snatch 

 

 

Tuesday 10/31

Sunday, 29 October 2017 15:34

Feel free to come dressed in your costumes today.

 

Few announcements:

2 dates: Friday 11/17 5 Year Party Happy Hour at the Tavern and Saturday 12/9 is our Holiday party at the Reed's house 4pm.  Please comment in the members page if you are coming and what you can bring.

 

To coincide with our 5 year anniversary we are going to be doing "Spirit Week" Monday 11/13- Friday 11/17. During this week we are also opening up the gym to anyone and everyone in the community.  Bring your friends, family, the person who cuts your hair etc. 

You will want to participate in the fun things we have in store that week, BECAUSE we are bringing BINGO back.  Starting this Wednesday we will have Bingo squares for you all to start checking off boxes.

 

So you all can plan in advance for spirit week:

Monday: 80s day

Tuesday: Mismatch day (clash all over)

Wednesday: Goth Day (think Black lipstick)

Thursday: College Day (wear your school pride)

Friday: Royalty Day (Purple lots and lots of purple)

 

We will be collecting pictures and the coaches will vote on the BEST SPIRIT for the week. You will want to win this. 

 

Today:

We will break up into groups of 3

We will play 3 rounds. 1 person will play the role of Human the other 2 will be zombies.  Goal of the human is to finish their workout before the zombies. vice versa for the zombies. 

The winner(s) will get a point each round

 

Human workout:

For Time:

30-20-10 (24-16-8)

Cal Row

Burpees over the rower

 

Zombie workout:

90 Wallballs (20/14)

90 KBS (55/35)

-1 zombie works while the other holds a V-sit during WBS and plank during KBS

 

Disclaimer (this might be adjusted after the first round at 5:30am)

 

Groups of 2 will partner up and go Zombie workout for time, then split off and do the human workout for time. Then come back for 7 min AMRAP of cals on the bike alternating every 10

 

10 minute cap on each new round every 13 minutes. 

Each person will go as a human and have a different partner for the zombie workout

Monday 10/30

Sunday, 29 October 2017 14:43

3 Birthdays Yesterday and 1 Tomorrow. 

Hope Mike K, Bill Chase and Adrien all had a great day yesterday and Janelle gets candy for her Bday tomorrow. Make sure you wish the a happy birthday when you see them

 

Few announcements:

2 dates: Friday 11/17 5 Year Party Happy Hour at the Tavern and Saturday 12/9 is our Holiday party at the Reed's house 4pm.  Please comment in the members page if you are coming and what you can bring.

 

To coincide with our 5 year anniversary we are going to be doing "Spirit Week" Monday 11/13- Friday 11/17. During this week we are also opening up the gym to anyone and everyone in the community.  Bring your friends, family, the person who cuts your hair etc. 

You will want to participate in the fun things we have in store that week, BECAUSE we are bringing BINGO back.  Starting this Wednesday we will have Bingo squares for you all to start checking off boxes.

 

So you all can plan in advance for spirit week:

Monday: 80s day

Tuesday: Mismatch day (clash all over)

Wednesday: Goth Day (think Black lipstick)

Thursday: College Day (wear your school pride)

Friday: Royalty Day (Purple lots and lots of purple)

 

We will be collecting pictures and the coaches will vote on the BEST SPIRIT for the week. You will want to win this. 

 

Today:

Last 3 weeks of our Wendler Cycle. This is round 3.  Add ANOTHER 10lbs to your max FS and DL. Then recalculate your 90% for the next 3 weeks.

Ex: 200lb original FS went to 210, now for the next 3 weeks its 220 x 90% =198 is what you will work off for the next 3 weeks

 

Front Squat Round 3 Week 1

1 x 5 65%, 1 x 5 75%, 1 x 5+ 85%

 

12 Min AMRAP

3 Power Cleans (165/115)

3 Front Squats (165/115)

3 SOH (165/115)

12 Box Jumps (24/20)

 

*You should be able to do the weights unbroken, doesn't mean you have too. Scale accordingly

 

8 Min AB-RAP

Max Hanging Straight Leg Raises (set-up a box or plate behind your heels so you don't swing, once your feet can't raise above your hips move on, try to keep scaps retracted)

15 Weighted Sit-ups

20 Weighted Russian twists

rest 30 seconds

Once you come off the bar try to sprint through the sit-ups and twists. Rest and dry your hands before max leg raises

 

Bootcamp:

10 min AMRAP

.5 Mile Bike

10 Single Arm KB Squats (ideally OH 5/5)

10 Plate GTO

 

12 min AMRAP

10 Air Squats

8 DB Snatch

6 Burpee Box Overs

 

8 Min AB-RAP

Max Hanging Straight Leg Raises (set-up a box or plate behind your heels so you don't swing, once your feet can't raise above your hips move on, try to keep scaps retracted)

15 Weighted Sit-ups

20 Weighted Russian twists

rest 30 seconds

Once you come off the bar try to sprint through the sit-ups and twists. Rest and dry your hands before max leg raises

 

 

 

 

Saturday 10/28

Friday, 27 October 2017 08:02

 

Couple of Date announcements:

Friday Nov 17th we will have a happy hour at the Tavern 5:30pm (this will wrap up our anniversary week)

Saturday Dec 9th Our Holiday Party at Chris Reeds house 4pm.  Comment in the members page if you can come and what you can bring.  We will also be doing Secret Santa again this year.  More details to follow 

 

Suffer Saturday

25 Min AMRAP

3 Muscle-ups (4 C2B or 5 Pull-ups)

6 Deadlifts (275/185)

9 Deficit HSPU (7"/3.5") (Heavy DB push-press) 

 

Every 5 minutes starting at 0:00 5 Man makers (30/20)

 

After party:

Tabata Hollow Rocks

 

 

10am:

2 scores 

5 min AMRAP

8 DB Deadlifts

6 DB Hang Power Cleans

4 DB SOH

-DB weight is (50/35)

 

At the 5 minute mark 

 

1500m row for time (enjoy:)

 

Cycle through the following for 15 minutes:

10 Banded Hip Extensions (set-up band on the bottom of rig)

10 Kneeling Landmine presses (press hard up, 3 second down) each arm

:20 weighted hanging scap retraction hold

 

 

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