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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Tuesday 6/13

Monday, 12 June 2017 11:21

 

Today:

Finish warm-up with

10-15 minutes of GOAT work 

 

For Time:

100 Sit-ups

1 Mile Run

10 Rope Climbs (20 Strict Chin ups)

1 Mile Run

50 Alt DB Snatch (50/35)

 

Bootcamp:

For Time:

3 Rounds

100ft Bear crawl

100ft Farmers Carry

100ft Single Arm OH Carry (switch at 50)

-for all of these they are the length of the gym

 

For Time:

100 Sit-ups

1 Mile Run

25 Strict GI Janes

1 Mile Run

50 Alt DB Snatch 

 

 

Monday 6/12

Thursday, 08 June 2017 10:31

TONIGHT from 4-7:30pm Ross from KettleBell Kitchen will be at the gym to sample their meals and talk about how they do the online ordering.  If you can make it tonight to taste test please swing by. 

 

 

Today: CrossFit and Bootcamp (bootcamp we will adjust the loads and substitute DBs where needed)

GOLF 

We are going to do a brief warm-up as a class and then partner (triple up if needed) 

-While we are warming up we will get all the equipment needed out.  

At the 12:00 mark the clock will begin and you will have 45-48 minutes to complete the round with your partner. You can go in any order that you like. Jump from one hole to the next. Partner 1 will go while Partner 2 counts and notes the rounds/times for each hole. Then P2 will go while P1 does the same for them.  

 

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Friday 6/9

Thursday, 08 June 2017 08:55

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Tomorrow is the big day!!! Thank you in advance to all of you that have helped out prior to and those that will be here tomorrow. This wouldn't be possible without all of you!

 

Volunteer meeting tonight at 5:30pm (not mandatory but you can grab your shirt) 

Early morning for everyone tomorrow.  If you are unsure on what time you need to be here tomorrow email Brenda or Myself.  

 

Can't wait to show everyone again how awesome we are as a gym/community.

 

Today: CrossFit and Bootcamp

Everything will be outside

 

For Time:

20 KBS (55/35)

400m Medicine ball run (20/14)

20 KBS 

400m Run

20 KBS 

800m MB Run

20 KBS

800m Run

20 KBS

400m MB Run

20 KBS 

400m Run 

 

Thursday 6/8

Tuesday, 06 June 2017 10:14

Royal Ruckus 2 is this weekend!!!!!!!! Friday afternoon we will just have the 4:30pm class, the gym will be open but if you come in to do something it will need to be outside. 

 

Today:

20 minutes to cycle through the following 5 times 

Tempo Bench Press 4 seconds down explode up x 3 reps 

L-sit hold x :05-:15

Bent over DB row x 8 each arm 

 

For Time:

4 Rounds for time of each: New round every 4 minutes 

20/16 Cal Row

15 Burpee Box Overs (30/24)

 

-For the burpee box overs today we will be doing regional standards.  You can use your hands to assist over the box.

-Your feet must make contact with the top of the box 

-Only your hands and feet may touch the box 

 

 

Bootcamp:

20 minutes to cycle through the following 5 times 

Tempo DB Bench Press 4 seconds down explode up x 3 reps 

L-sit hold x :05-:15

Bent over DB row x 8 each arm 

 

For Time:

For Time:

4 Rounds for time of each: New round every 4 minutes 

20/16 Cal Row

15 Burpee Box Overs 

 

Wednesday 6/7

Tuesday, 06 June 2017 09:51

Royal Ruckus 2 is this weekend!!!!!!!! Friday afternoon we will just have the 4:30pm class, the gym will be open but if you come in to do something it will need to be outside. 

 

Today:

1 RM Hang Clean!!! 

-Pumped to see what everyone hits today

 

16 Min AMRAP

5 Front Squats (135/95) 

4 Front Racked Lunges (135/95)

300m Run

 

2 min barbell mash each quad

2 min quad stretch on foam roller 

 

Bootcamp:

Every minute for as long as possible:

Min 0-1

2 Wallballs

1 Wall touch

Min 1-2

4 Wallballs 

2 Wall touches

Min 2-3 

6 Wallballs 

3 Wall touches 

 

Continue adding 2 wall balls and 1 wall touch until you cannot complete required work in the minute

 

16 min AMRAP

2 R arm KB Lunges + 2 R arm KB front squats

2 L arm KB Lunges + 2 L arm KB front squats

200m run 

 

Tuesday 6/6

Monday, 05 June 2017 10:41

Royal Ruckus 2 is this weekend!!!!!!!! Friday afternoon we will just have the 4:30pm class, the gym will be open but if you come in to do something it will need to be outside. 

 

Today: 

2 Rounds for total reps

1 minute at each station:

Cal AB

Double KB DL (55/35s) (Rx+ 70/55s)

Pull-ups (Rx+ Ring MU) 

DB Push Press (50/35) (Rx+ 2"/1" deficit HSPU)

TTB

Hang Power Cleans (115/75) (Rx+ 155/105)

Box Jump Overs (24/20) (Rx+ 30/24)

 

2 minute rest between rounds

For Rx+ you need to perform all of the movements listed as Rx+ and achieve 8 repetitions per movement listed.  That being said if you want to challenge yourself to work on something like HSPU fatigued by all means scale that movement up.  

 

At the 20 min some accessory work not for time:

2-3 Rounds up and back

Double KB Front Rack Walk 

Single Arm OH Walk 

Plate Pinch Grip Walk 

Banded lateral steps (go halfway then switch) 

 

 

 

 Bootcamp:

15 Min ALT EMOM 

1) :30 HS Hold

2) 16 Double KB Lunges (8/8)

3) :30 Deadhang hold (tight scapulas)

 

2 Rounds for total reps

1 minute at each station:

Cal AB

Double KB DL 

Pull-ups 

DB Push Press 

TTB

KBS

Box Jump Overs 

 

2 minute rest between rounds 

Monday 6/5

Sunday, 04 June 2017 07:05

Reminder: NO 9am class today or Mondays in June

 

Royal Ruckus 2 is this weekend!!!!!!!! Friday afternoon we will just have the 4:30pm class, the gym will be open but if you come in to do something it will need to be outside. 

 

Today:

Find a 3RM Clean Grip Deadlift

 

12 Min Partner AMRAP

12 Power Snatch (95/65)

12 Bar Facing Burpees

 

P1 Begins on the AMRAP

P2 Rows 300/250m

 

After P2 finishes their row switch and pick up where P1 left off

 

7 min AB-RAMP

On your back 10 weighted leg raises

20 Flutter Kicks

10 Heavy weighted Sit-ups

20 Heavy Russian Twists

30 High Plank KTE

 

 

Bootcamp:

For Time:

75 Abmat Sit-ups

4 Rounds

20 DB Snatch

15 Burpees

200m Run

After last run cash out with

75 Abmat sit-ups

 

 

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