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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Saturday 8/12

Thursday, 10 August 2017 10:32

 

 

EWOD/GWOD

3 scores

1) build to a heavy 3 rep Back squat in 6 sets

-accumulate 80 v-ups

 

2) 7 min AMRAP

21 Goblet squats (55/35)

3 muscle ups

4 min rest

 

3) 9 min AMRAP

:20 chin over the bar hold

:20 HS hold

:20 bottom of squat (hands in front and above head)

 

 

10am:

After warm-up you have 15 minutes to build to a heavy/max 3 rep Back Squat 

 

For Time:

24-21-18-15-12-9-6-3

Wallballs (20/14)

-After each set of wall balls perform 7 Burpees, workout finishes with 7 burpees 

Can you go unbroken and fast?  This will hurt:) Sub 10????

 

After party :

3 Sets of 

20 Heavy weighted sit-ups

20 Banded GM 

 

Friday 8/11

Thursday, 10 August 2017 09:45

No open gym tonight

 

CrossFit kids will return after labor day

 

Today:

Quick Warm-up and then,

Cycle through the following for 15-18 minutes

Goblet Bulgarian Split Squat x 4-6 reps per leg 

Single Leg KB RDL x 5-8 reps per leg

Single Arm DB upright row x 8-10 reps per arm (light and focus on good shoulder movement)

With a heavier rubber band just above your knees hold a :30 wall sit 

 

For Time:

12-9-6-3

Clean and Jerks (155, 185, 225, 255/105, 125, 145, 160) 

-After each round you must run down the hill to the corner of Blvd of the generals and General Armistead 

 

Loading for the Clean and jerks should be roughly 50,60,70,80% of your max 

-any style of clean and any style of jerk is allowed 

 

Bootcamp:

Quick Warm-up and then,

Cycle through the following for 15-18 minutes

Goblet Bulgarian Split Squat x 4-6 reps per leg 

Single Leg KB RDL x 5-8 reps per leg

Single Arm DB upright row x 8-10 reps per arm (light and focus on good shoulder movement)

With a heavier rubber band just above your knees hold a :30 wall sit 

 

For Time:

4 Rounds 

15 KBS

15 V-ups

Run down the hill to the corner of Blvd of the generals and General Armistead 

 

 

Thursday 8/10

Tuesday, 08 August 2017 11:30

Kids Corner IS OPEN!!!! 

we want to thank all of you for being patient with us while the construction was going on.  Still a couple of odds and ends to wrap up on our end but the work is done and the kids area is operational!!!

There are a few rules for using the kids area: 

This is an unstaffed area of the gym

1) Class is the priority, if your child is disrupting the class you will need to address the situation

2) No rough housing 

3) The area must be cleaned up after use (either by you or your child), toys straightened and wiped down if necessary 

4) No food or drink (other than water)

5) No shoes 

When using the area please exercise common sense and common courtesy 

We have the right to revoke kid area privileges if rules are not followed 

 

Today:

5 Sets

Close Grip Bench Press x 5 reps (same weight as last week, one extra rep per set)

Strict Chin-ups x 6 (underhand grip)

Banded Hip Extensions x 10 each leg

 

15 min AMRAP

250m Run (to the far curb of our main entrance)

20 Push-ups

150m weighted run (55/35) 

 

Bootcamp:

12 min AMRAP

10 DB Bench (upper back on medicine ball)

10 Ring Rows 

10 KBS

 

15 min AMRAP

250m Run

20 Push-ups 

150m weighted run 

 

Wednesday 8/9

Tuesday, 08 August 2017 07:43

Kids Corner IS OPEN!!!! 

we want to thank all of you for being patient with us while the construction was going on.  Still a couple of odds and ends to wrap up on our end but the work is done and the kids area is operational!!!

There are a few rules for using the kids area: 

This is an unstaffed area of the gym

1) Class is the priority, if your child is disrupting the class you will need to address the situation

2) No rough housing 

3) The area must be cleaned up after use (either by you or your child), toys straightened and wiped down if necessary 

4) No food or drink (other than water)

5) No shoes 

When using the area please exercise common sense and common courtesy 

We have the right to revoke kid area privileges if rules are not followed 

 

Today:

15 min ALT EMOM:

1) 6 Deadlifts - TnG - build over the 5 sets to a heavy 6

2) 1 min Max distance farmers carry (you pick the weight, no running fast paced walk)

3) Rest 

 

For Time:

"Biking to Annie's"

75/60 Cal on Bike 

Then "Annie"

50-40-30-20-10

Dubs

Sit-ups 

 

-For the bike portion, you have 2 minutes to complete the number of calories. If you do not make the required number of calories you will have a 6th round of Annie that is the number of calories remaining. For example Jane gets to 45 calories in 2 minutes after she finishes her set of 10 in Annie she has to do a set of 15 Dubs and Sit-ups 

-If you finish the bike before 2 minutes you can begin Annie 

-Singles are 2x dubs 

 

Bootcamp:

4 Rounds NFT

5 Single Leg RDL each leg

5 Side Step-ups each leg

50 Foot Farmers carry 

50 Foot OH Carry 

 

For Time:

50/40 Cal Bike (2 minute cut off)

Then,

50-40-30-20-10

Single unders

Sit-ups 

 

Tuesday 8/8

Monday, 07 August 2017 09:57

 

Kids Corner IS OPEN!!!! 

we want to thank all of you for being patient with us while the construction was going on.  Still a couple of odds and ends to wrap up on our end but the work is done and the kids area is operational!!!

There are a few rules for using the kids area: 

This is an unstaffed area of the gym

1) Class is the priority, if your child is disrupting the class you will need to address the situation

2) No rough housing 

3) The area must be cleaned up after use (either by you or your child), toys straightened and wiped down if necessary 

4) No food or drink (other than water)

5) No shoes 

When using the area please exercise common sense and common courtesy 

We have the right to revoke kid area privileges if rules are not followed 

 

Today: 

Bent over underhand grip rows 1 x 10, 1 x 8, 1 x 6, 1 x 4, 1 x 2 

-Increase weight on all sets, these should get heavy but do them as strict as possible no back bouncing 

 

24 min AMRAP

2 Rope Climbs

400m Run

20 TTB

400m Row 

 

-Scale to 1 RC, 2 1/2 climbs, 6 chin ups 

 

Bootcamp:

8 min alt EMOM:

Even: 5 Heavy DB rows per arm

Odd: :40 Max effort mountain climbers

 

24 Min AMRAP

12 Ring Rows

400m Run

12 V-ups

400m Row

 

 

Monday 8/7

Sunday, 06 August 2017 07:17

 

Today:

3 Sets

2 Strict Press + 5 Push Press

-use same weight as last Monday

 

12 Min AMRAP

5 Pistols

3 HSPU

1 Clean (205/135)

 

-You must complete all 5 pistols on 1 leg, then switch legs each round

-Scale HSPU to deficit dive bombers OR heavy DB push press

-Cleans must be squatted. Weight should never give you pause, just feel heavy standing it up

 

7 min AB-RAP

:20 6" Hold

10 Side Plank hip touches

:20 Plank Hold

10 Side Plank Hip Touches

 

Bootcamp:

10 min weighted bear crawl

-Every 2:00 starting at 0:00 row 250m

 

15 min AMRAP

15 Double Unders (30 Singles)

10 Air Squats

5 Dive Bombers

 

7 min AB-RAP

:20 6"Hold

10 side plank hip touches

:20 Plank

10 Side plank hip touches

 

 

 

Saturday 8/5

Wednesday, 02 August 2017 12:58

 

 

 

Surprise 9 and 10am

In teams of 4 complete the following for time:

300 Wallballs (20/14)

250 KBS (55/35)

200 Burpees to 6" target

 

then,

150 OHS (95/65) (sub front squats)

100 Power Cleans (135/95)

50 Rope Climbs (3 strict pull-ups per climb)

 

While all the above is going on one member of your team must be rowing towards 500 calories

One person can work at a station at a time. You must complete the WB/KBS/burpees before moving on to the OHS/PC/RC

When you finish a movement (i.e KBS you can have two people on the Wallballs, switching off)

 

40 minute cap

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