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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Friday 5/5 Cinco de Mayo

Thursday, 04 May 2017 07:19

 

Image result for cinco de mayo tequila

 

Heads up: NO OPEN GYM SUNDAY

 

If you want to make sure your shirt for the Royal Ruckus is the right size please sign-up before May 10th!!!!!

 

Royal Ruckus 2017 Volunteer Sign-Up    

 

If you haven't filled out the form yet please do so.  And this year we are excited to tell you in addition to getting a sweet shirt we are going to be paying for the food you eat along with having some snacks available :)  So if that doesn't get you off the fence I do not know what else will

 

Today:

20-25 Heavy weighted strict pull-ups - in 1-3 reps per set go heavy

-if you need to modify with a band these should be tough, singles or sets of two

 

"Cinco de My OH My"

20 min AMRAP

5 Wallballs (20/14)

5 Burpees

5 C2B

5 DB Snatch (50/35)- 5 reps each arm- you do not need to alternate 

 

-Goal for this workout is 12+ Rounds. To make the transitions smooth when you finish your wallballs do your burpees with small jumps towards the rig so you can be right there for your pull-up bar, then hop down and have your DB between pull-up bar and wallball

 

2 min barbell quad mash

2 min kneeling pvc lat

 

Bootcamp:

6 min AMRAP

Strict Pull-ups 

- Every 2:00 starting at 0:00 perform :45 max calories on bike 

 

"Cinco de My Oh My"

20 min AMRAP

5 Wallballs

5 Burpees 

5 Jumping Pull-ups

5 DB Snatch each arm

Thursday 5/4

Wednesday, 03 May 2017 11:19

 

Heads up: NO OPEN GYM SUNDAY

 

Save the date June 10th!!! We are hosting our 2nd annual Royal Ruckus at the gym.  Last year was such a great success mainly because of all of you amazing people. We really showed the local CF community how great we are as a community.  We are looking for volunteers again for this years Ruckus.  If you would like to be apart of the day again please fill out the Volunteer form here

Royal Ruckus 2017 Volunteer Sign-Up    

 

If you haven't filled out the form yet please do so.  And this year we are excited to tell you in addition to getting a sweet shirt we are going to be paying for the food you eat along with having some snacks available :)  So if that doesn't get you off the fence I do not know what else will

 

Today: Core and Running

CrossFit and Bootcamp

5 Min AMRAP

20 Single Leg Alternating V-ups

25 Hello Dollies

30 Mountain Climbers (L/R=2) (aim to keep hips low and get feet up to hands)

 

At 5 minute mark

800m run for time

 

At 10 minute mark

5 min AMRAP

20 Banded Good Mornings

25 Hollow Rocks

30 Weighted Sit-ups

 

At the 15 min Mark

800m Run for time

 

Coach led stretching/mobility

1:30 single leg saddle (bring your foot back to your butt and then lay down)

2:00 kneeling split

2:00 seated hamstring (keep your knees extended and try to grab your toes)

15 push aways

1:00 at each for 5 way shoulder

https://www.youtube.com/watch?v=eveYJP1indI

 

Wednesday 5/3

Thursday, 27 April 2017 11:02

 

Heads up: NO OPEN GYM SUNDAY

 

Save the date June 10th!!! We are hosting our 2nd annual Royal Ruckus at the gym.  Last year was such a great success mainly because of all of you amazing people. We really showed the local CF community how great we are as a community.  We are looking for volunteers again for this years Ruckus.  If you would like to be apart of the day again please fill out the Volunteer form here

Royal Ruckus 2017 Volunteer Sign-Up    

 

If you haven't filled out the form yet please do so.  And this year we are excited to tell you in addition to getting a sweet shirt we are going to be paying for the food you eat along with having some snacks available :)  So if that doesn't get you off the fence I do not know what else will

 

Today:

Every 90 seconds for 15 minutes

1 Hang Clean + 1 Front Squat 

-goal is to start this as close to 75% of your 1RM hang clean 

 

4 Rounds for maximum reps 

2 minutes per round, 2 minutes rest between

12 TTB

24/18 Cal Row

Max Thrusters (75/55) in remaining time 

 

These are ALL OUT maximum effort sets.  There is no holding back.  For today I would rather you get 60 thrusters in round 1 and barely get 10 calories on the rower in round 4.  

Do not hesitate to scale this so you can achieve the desired intensity 

In round 1 you should be off the rower no later than 1:30 

TTB should take you :20-:30 so scale down the number of reps if needed to fall into this time 

Row Should be :55-1:10 scale down the number of cals if needed to fall into this time 

 

Lastly there should be zero hesitation before picking up the thruster bar, run to the bar if you have to and hold on for dear life it will be over very soon 

 

Barbell mash quads

2 min kneeling split

 

 

Bootcamp:

15 min AMRAP

10 V-ups

Light DB bear crawl 50 feet

150m Run

20 Russian Twists

50 foot walking lunge

5 Calories on Bike

 

4 Rounds for reps

2 minute round 2 minute rest

Kipping Knee Raises (unbroken and a good number here is what you can do in :20 maybe 8-12)

Cal Row (this is a very fast row figure about a minute so 20/16 calories ish)

With remaining time Max effort DB Thrusters 

Tuesday 5/2

Thursday, 27 April 2017 10:34

 

Heads up: NO OPEN GYM SUNDAY

 

Save the date June 10th!!! We are hosting our 2nd annual Royal Ruckus at the gym.  Last year was such a great success mainly because of all of you amazing people. We really showed the local CF community how great we are as a community.  We are looking for volunteers again for this years Ruckus.  If you would like to be apart of the day again please fill out the Volunteer form here

Royal Ruckus 2017 Volunteer Sign-Up    

 

If you haven't filled out the form yet please do so.  And this year we are excited to tell you in addition to getting a sweet shirt we are going to be paying for the food you eat along with having some snacks available :)  So if that doesn't get you off the fence I do not know what else will

 

Today:

Work your way through the following 

20 Reps total using chin-up grip Hold your chin over the pull-up bar for 2 seconds and then lower yourself on a 4 count 

40 Banded Side steps each way

60 Band Pull Aparts 

 

For Time:

10 Rounds

2 Muscle-ups (scale to 3 mu transitions...or 3 ring rows+ 3 dips)

3 Deadlifts (275/185)

4 Box Jump Overs (30/24)

200m Run 

 

Deadlift weight should be a heavy 3 unbroken for the whole workout 

This workout should be between 13-18 minutes 

 

2 min banded hamstring 

Lax ball back of calf

 

Bootcamp:

Work your way through the following 

20 Reps total using chin-up grip Hold your chin over the pull-up bar for 2 seconds and then lower yourself on a 4 count 

40 Banded Side steps each way

60 Band Pull Aparts 

 

For Time:

5 Rounds

10 Jumping Pull-ups

10 KBS 

10 Box Overs 

400m run 

 

 

 

Monday 5/1

Thursday, 27 April 2017 09:31

 

Heads up: NO OPEN GYM SUNDAY

 

Save the date June 10th!!! We are hosting our 2nd annual Royal Ruckus at the gym.  Last year was such a great success mainly because of all of you amazing people. We really showed the local CF community how great we are as a community.  We are looking for volunteers again for this years Ruckus.  If you would like to be apart of the day again please fill out the Volunteer form here

Royal Ruckus 2017 Volunteer Sign-Up    

 

If you haven't filled out the form yet please do so.  And this year we are excited to tell you in addition to getting a sweet shirt we are going to be paying for the food you eat along with having some snacks available :)  So if that doesn't get you off the fence I do not know what else will

 

Today:

Clean Pulls 7 x 2

Start at 90% of max and work you way up over the remaining 6 sets.

For these be patient off the floor, then drive your hips to the bar and only when you have reached extension of your legs will you shrug.  

During your warm-up to 90% really focus on segmenting the movement into those parts :off the floor to above the knee-->Hips through --> Shrug 

-Between each :10-:20 L-sit hold

 

12 min AMRAP

15 Push-ups

20 Alt DB Snatch (50/35)

25 Air Squats 

30 Sit-ups 

 

5 way shoulder

 

Bootcamp:

For Time:

5 Rounds

10 DB Snatch R

5 OH DB Lunge R

10 DB Snatch L

5 OH DB Lunge L

10 Push-ups

15 Cal AB

15 Weighted Sit-ups

20 Russian Twists 

20 Double Unders 

2 minute rest between rounds 

 

 

Saturday 4/29

Thursday, 27 April 2017 09:30

 

Heads up: NO OPEN GYM SUNDAY

 

 

Save the date June 10th!!! We are hosting our 2nd annual Royal Ruckus at the gym.  Last year was such a great success mainly because of all of you amazing people. We really showed the local CF community how great we are as a community.  We are looking for volunteers again for this years Ruckus.  If you would like to be apart of the day again please fill out the Volunteer form here

Royal Ruckus 2017 Volunteer Sign-Up    

 

If you haven't filled out the form yet please do so.  And this year we are excited to tell you in addition to getting a sweet shirt we are going to be paying for the food you eat along with having some snacks available :)  So if that doesn't get you off the fence I do not know what else will

 

EWOD/GWOD

For Time with a partner:

150 Wallballs

100 Burpees 

50 Muscle-ups (ring or bar)

25 Squat Snatches (135/95)

 

*split reps however you like

 

10am:

Finish warm-up with:

3 Rounds 

10 Weighted Sit-ups

20 Russian Twists 

10-15 Barbell Hip Thrusts 

 

Front Squat 1 x 5 (65%) 1 x 5 (70%) 1 x 5 (72.5%) 1 x 5 (75%)

-Seated Z press between sets 6 x 5 go heavy but keep your rib cages down

 

12 Min AMRAP

25 Double unders

7 TTB

6 Hang Squat Cleans (95/65)

5 Push Press (95/65)

 

Friday 4/28

Tuesday, 25 April 2017 15:40

 

Heads up: NO OPEN GYM SUNDAY

 

 

Save the date June 10th!!! We are hosting our 2nd annual Royal Ruckus at the gym.  Last year was such a great success mainly because of all of you amazing people. We really showed the local CF community how great we are as a community.  We are looking for volunteers again for this years Ruckus.  If you would like to be apart of the day again please fill out the Volunteer form here

Royal Ruckus 2017 Volunteer Sign-Up   

 

If you haven't filled out the form yet please do so.  And this year we are excited to tell you in addition to getting a sweet shirt we are going to be paying for the food you eat along with having some snacks available :)  So if that doesn't get you off the fence I do not know what else will

 

Today:

"Wes"

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

 

For Time:

800m run with plate (25/15)

Then:

14 Rounds

5 Strict Pull-ups

4 Burpee Box Jumps (24/20)

3 Cleans (185125)- any style

 

 

800m run with plate (25/15)

 

 

The plate runs should take 3:45-5:00 and each round should take on average 1:30-1:45, scale the weight on the Cleans to where you can do fast to moderate paced singles and the strict pull-ups can be scaled to banded strict or jumping

 

2 min banded forearm distraction

2 min high bar banded lat

 

Bootcamp:

 

For Time:

800m plate run

Then 14 rounds

5 Strict pull-ups or ring rows

4 Burpee Box Jumps

3 DB snatch each arm (try to go a little heavier than usual)

 

then 800m plate run 

 

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