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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Wednesday 4/19

Tuesday, 18 April 2017 07:07

Here is the link for the Spring T-shirts. Please sign-up before Thursday if you want a shirt or a tank

https://goo.gl/forms/KaD8pD8G97zLdLau2

 

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

 

Heads up: Coach Bob will be away this weekend no open gym Sunday

 

Today:

30-40 total Barbell Hip Thrusts

then

Front Squat 1 x 5 (60%) 1 x 5 (65%) 1 x 5 (70%) 2 x 5 (72.5%) 

-Side plank 5 x :20 each side (add weight if you can)

 

For Time:

18-30-42

Abmat sit-ups 

Wallballs (20/14)

 

Barbell mash quads/IT band/inner thigh - DO NOT SKIP THIS

 

Bootcamp:

4 Rounds NFT

10 Ring Rows 

100 foot farmers carry (heavy)

20 Pistols (scale to banded pistols in the rig)

 

For Time:

18-30-42

Sit-ups

Wallballs 

 

 

 

 

Tuesday 4/18

Sunday, 16 April 2017 19:27

Here is the link for the Spring T-shirts. Please sign-up before Thursday if you want a shirt or a tank

https://goo.gl/forms/KaD8pD8G97zLdLau2

 

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

 


Today:

3 scores

8 min AMRAP

8 HSPU (scale to DB or Barbell Push Press)

25 Dubs

8 Alt DB Snatch (50/35)

 

rest 4 mins

 

8 min AMRAP

10 TTB

25 Dubs

10 Single Arm DB Jerk (50/35) -5 reps L 5 reps R

 

rest 4 minutes

 

8 min AMRAP

21-15-9

Cal Row

Burpees over the rower

 

5 way shoulder stretch

 

Bootcamp:

3 scores

8 min AMRAP

8 HR Push-ups

25 Dubs

8 Alt DB Snatch

 

rest 4 mins

 

8 min AMRAP

10 TTB

25 Dubs

10 Single Arm DB Jerk -5 reps L 5 reps R

 

rest 4 minutes

 

8 min AMRAP

21-15-9

Cal Row

Burpees over the rower

 

 

 

 

Monday 4/17

Sunday, 16 April 2017 07:32

Here is the link for the Spring T-shirts. Please sign-up before Thursday if you want a shirt or a tank

https://goo.gl/forms/KaD8pD8G97zLdLau2

 

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

 


Today:

Clean 2 x 3 (75%), 2 x 2 (80%), 3 x 2 (85+%)

-For these cleans they will be singles and when you drive up from the floor you will pause 2 seconds below your knee, work on driving the knees back while your engage your lats to keep the bar tight

Accumulate 20-30 L pull-ups (If you cannot perform these, tuck your knees and do tuck pull-ups) If you don't have strict pull-ups you will jump over the bar and tuck your knees or go L-sit and slowly lower yourself

 

14 Min AMRAP

1 Rope Climb

3 Hang Power Cleans (135/195)

6 FR Lunges (135/95)

200m run

 

2 min banded quad on foam roller

2 min kneeling split

 

Bootcamp:

8 Rounds for time:

160m row

16 Russian Twists (with KB so heavier side)

8 KBS

8 Goblet Lunges

400m Run

 

32 minute cap

 

 

Saturday 4/15

Friday, 14 April 2017 11:09

 

Spring Shirt order form is here:

https://goo.gl/forms/KaD8pD8G97zLdLau2

 

The gym will be closed Sunday for Easter

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

 

EWOD/GWOD:

With a running clock

0-20 minutes 

EMOM Complete 

6 Pistols (3R/3L)

3 HSPU

1 Box Jump (30/24) - ideally higher than usual BJ

 

20-25 rest 

25-40

1 mile run for time: Ideally with a weighted vest 

 

10am:

15 minutes at a walking ish pace:

Farmers hold DB/KB Split Lunges x 4 reps each leg- try to push the weight so you can work your grip at the same time

Using 105% of your Front Squat take the bar out of the rack in the front rack position and hold for :20-:30 ( focus on tight through the core, shoulders retracted and high elbows)

Double KB Bent over row x 10 reps (bottom of KB touches the floor every rep assuming you don't have to bend to do so, hinge at the hips)

 

With a partner for time:

Buy-in - 60/50 Cal AB

Then:

300 Double unders (600 singles)

200 Wallballs (20/14)

100 Pull-ups 

Cash out- 50 Synchronized Air Squats 

 

While 1 partner works on the above (until the cash out) the other partner is chipping away at the required 3000/2500m row, you may switch at anytime. 

Scale the pull-ups down to where you can hit 5-10s easy.  

The row should hopefully be done during the wallballs and then you can switch in and out whenever needed

 

 

 

 

 

 

 

 

 

 

Friday 4/14

Thursday, 13 April 2017 15:14

 

Heads up: No open gym tonight

 

No CrossFit Kids this Saturday Coach Blair will be out of town for a certification

 

The gym will be closed Sunday for Easter

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

 


Today:

For Good Friday

15 ish minutes of skill work - pick something you would like to work on and get the coach to give you some drills

-accumulate 3:00 of heavy weighted plank

 

"Santora"

U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.

 

3 Rounds 1 minute at each station

Squat Cleans (155/105)

Shuttle Run (20' forward 20' back = 1 rep)

Deadlifts (245/165)

Burpees

Jerks (155/105)

1 minute rest between rounds

 

This workout will be set-up with the clean/soh bar set up by the grey wall. Shuttle runs in the front of the gym. Deadlift bars will be set-up by the purple wall. Burpees will be under the rig.

Partner up with someone that is going to lift similar weight for the cleans/soh and deadlifts. We will stagger the start if needed

 

Bootcamp:

15 minutes of skill work

-accumulate 3:00 of heavy weighted plank

 

3 Rounds for reps

1 minute at each station

Double KB Front Squat (go heavy)

Shuttle runs (20' forward, 20' backward = 1 rep)

Double KB DL (go heavy)

Burpees

Double DB SOH

 

1 minute rest between rounds

 

 

Thursday 4/13

Wednesday, 12 April 2017 06:52

 

No CrossFit Kids this Saturday Coach Blair will be out of town for a certification

 

The gym will be closed Sunday for Easter

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

 

Today:

Front Squat 1 x 5 (60%), 1 x 5 (65%) 3 x 5 (70%)

-Accumulate 30-35 Dragon Flags between each set. Continue to work on that controlled lower without squeezing the rig too hard, relax your upper body and focus just on your abs and core

 

For Time:

500m Row

50 Box Overs (30/24)- anyway you want you can use your hands, but must stay within the vertical boundaries of the box

50 Push-ups

50 Sit-ups

50 Banded GM- medium band, treat these like KBS but force yourself to drive back on your heels and hips. No hands on the band

50 Jumping Pull-ups

50 Box Overs (30/24)- anyway

500m row

 

Barbell mash quads

1 min pec stretch

 

Bootcamp:

At a walking pace for 15 minutes

10 Alt DB Step-ups

30 foot farmers carry

10 Dragon Flags

30 Reps banded lateral steps (15 out 15 back)

 

For Time

500m Row

50 Box Overs (30/24)- anyway you want you can use your hands, but must stay within the vertical boundaries of the box

50 Push-ups

50 Sit-ups

50 Banded GM

50 Jumping Pull-ups

50 Box Overs (30/24)- anyway

500m row

 

 

 

 

 

Wednesday 4/12

Tuesday, 11 April 2017 20:01

 

No CrossFit Kids this Saturday Coach Blair will be out of town for a certification

 

The gym will be closed Sunday for Easter

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

 

Today:

Accumulate the following:

25 Deficit 4 second negative HSPU (for these lower yourself on a 4 second count, 2-5" deficit. If you can kip back up do so if not kick off an repeat)

-Scale for this is seated Z presses with a 4 second controlled lower. Pick a weight where you can do 3-5 reps

50 Supermans with a 2 second pause

75 Band Pull aparts or Banded T's

 

For Time: There is something up with Zenplanner and the wods posted there I have an email in to them to see what the problem is

4 Rounds

8 SOH (165/115)

2 Rope Climbs (5 prone to stand)

400m Run

 

5 way shoulder

 

Bootcamp:

Accumulate

Seated Z presses x 30

Superman x 60

50/40 Cal Bike

 

For Time:

4 Rounds

10 DB Push Press

5 Prone to Stand rope pulls

400m Run

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