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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Saturday 6/3

Friday, 02 June 2017 09:42

 EWOD/GWOD:

Box Squat 7 x 3

-Handstand work between sets

 

10 Rounds for time with a partner:

10 Clean and Jerk (135/95)

4 Rope Climbs/ 2 Legless Rope Climbs 

 

10am: 

3 Scores today

0-15 minutes 

1 mile run for time

With remaining time in 15 minutes find a 3 RM Front Squat out of the rack

15-30 minutes

AMRAP 

1 mile run Buy-in

With remaining time until 30:00

10 Deadlifts (225/155)

15 Box Jump Overs (24/20)

 

If your mile run will be longer than 11 minutes cut it down to 1200m.  

Or you can run the first one and then cut the 2nd one down

 

 

 

Friday 6/2

Thursday, 01 June 2017 10:05

Reminder there is no 9am class on Monday's for the next few weeks.

 

Today:

15 min AMRAP

90 Double Unders (180 Singles)

45/36 Cal Row

30 Single arm DB SOH (50/35) (15/15)

15 C2B (Rx+ 10 Bar MU) 

 

 

Much needed coach led mobility/soft tissue

Barbell Quad Smash (10 passes middle/outer/inner)

A) 3 min straddle 

B) 1:30 min banded quad on foam roller 

-half will hold straddle while other half stretch quad

1 min sleeper stretch

1 min external rotation

1:30 shoulder extension

2 min kneeling lat 

 

Bootcamp:

16 min AMRAP

500/400m row

25 Double unders (50 singles)

10 Burpees over the rower

 

Much needed coach led mobility/soft tissue

Barbell Quad Smash (10 passes middle/outer/inner)

A) 3 min straddle 

B) 1:30 min banded quad on foam roller 

-half will hold straddle while other half stretch quad

1 min sleeper stretch 

1 min external rotation

1:30 shoulder extension

2 min kneeling lat 

 

 

Thursday 6/1

Wednesday, 31 May 2017 09:53

 

Welcome to June!!! That means the Royal Ruckus is only 10 days away!!!! So thankful for all of those who have volunteered.  If you did not get an email yesterday about next week please let me know.

 

Reminder there is no 9am class on Monday's for the next few weeks.

 

Today:

Last week of Hang Clean work.  Excited to see what everyone hang cleans next week

 

Hang Clean 3 x 3, 3 x 2

Hang Clean + Front Squat x 3

Try and build on every single set and hopefully finish at or above your 1RM

 

10 min Ladder

1 Squat Clean (95/65)

100m Run

2 Squat Cleans (95/65)

100m run

3 Squat Cleans

etc.

 

Bootcamp:

For Time

400m Run

15 DB Thrusters

15 Jumping Pull-ups

800m Run

25 DB Thrusters

25 Jumping Pull-ups

1 Mile Run

25 DB Thrusters

25 Jumping Pull-ups

800m Run

15 DB Thrusters

15 Jumping Pull-ups

400m Run

 

40 min Cap

 

 

 

Wednesday 5/31

Tuesday, 30 May 2017 07:47

 

Today:

In 15 minutes work through the following:

3-5 reps of 5 second negative deficit HSPU (kip up if you can)

Underhand Bent over row x 8 

Banded Hip Ext x 10 each leg

 

18 Min AMRAP

10/8 Cal Row

10 Burpees to 6" 

10 TTB 

1 min rest between rounds 

 

Goal here is to push the first two movements and then try and hold on for unbroken TTB for the duration.  

-You can cut the number reps of TTB if you are still working on your kip 

 

Partner barbell hamstring mash

Lax ball lat/posterior shoulder 

 

Bootcamp:

15 minutes to rotate through:

Double under practice 1 minute 

Farmers carry x 50 feet 

Banded Hip ext x 10 reps each leg

 

18 Min AMRAP

10/8 Cal Row

10 Burpees to 6" 

10 TTB (10 V-ups)

1 min rest between rounds 

 

 

 

 

Tuesday 5/30

Monday, 29 May 2017 12:06

 

 

Today:

Clean Pulls 4 x 3  100, 102.5, 105, 107.5%

-Banded side steps 3 x 16'

 

"Helen"

3 Rounds for time

400m Run

21 KBS (55/35)

12 Pull-ups

 

At the 15:00 mark

7 min AB-RAMP

5 Strict TTB

10 Heavy Weighted Sit-ups

15 Hollow Rocks

20 Plank Hip Touches

25 Reverse sit-ups

 

2 min banded hamstring

2 min high bar banded lat

 

 

Bootcamp:

3 Rounds NFT:

10 Double KB Deadlifts

10 External Rotation Ring Rows

10 Steps each way lateral banded steps

 

 

"Helen"

3 Rounds

400m Run

21 KBS

12 Pull-ups

 

at the 15 min mark

7 min AB- Ramp

5 Strict TTB

10 Heavy Weighted Sit-ups

15 Hollow Rocks

20 Plank Hip Touches

25 Reverse sit-ups

 

Monday 5/29 Memorial Day

Thursday, 25 May 2017 12:35

Image result for memorial day america america god

 

“It is foolish and wrong to mourn the men (women) who died. Rather we should thank God that such men(women) lived.” — General George S. Patton

 

Class today at 8:30 and 10:00am 

 

"Zeus"

Image result for crossfit zeus workout

3 Rounds for time:

30 Wallballs (20/14)

30 SDHP (75/55)

30 Box Jumps (20)

30 Push Press (75/55)

30 Cal Row

30 Push-ups 

10 Body weight back Squats 

 

-Depending on the class distribution of Males and Females we will have 3-5 racks set up for each gender for the back squats. The squats will be taken from the rack not the floor. 

 

 

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

 

Saturday 5/27

Thursday, 25 May 2017 12:19

Memorial Day: We will have classes at 8:30 and 10am 

The vote was very close and Zeus edged out Murph. Do not worry though we will do Murph 4th of July! (plus it is supposed to rain Monday)

  

SUNDAY OPEN GYM IS BACK 11:30am-12:30pm

 

EWOD/GWOD:

Finish warm-up with 10-15 minutes of Rope Climb work

 

For time:

800m Run

40 Goblet Lunges (55/35)

20 Clean and Jerks (115/75)

10 Muscle Ups

20 Clean and Jerks 

40 Lunges

800m Run

 

*For Rx+ bring your weight vest

 

10am

Finish warm-up with 

3 Rounds 

10 Empty barbell FR Step-ups

15 Barbell Hip Thrusts

20 High Plank KTE

 

Front Squat

1 x 3 (77.5%) 1 x 3 (80%) 1 x 3 (82.5%), 1 x 3 (85%)

 

From CrossFit.com 5/12/17

20 min AMRAP

400m Run

20 Weighted Feet Anchored sit-ups (20/14)

10 OHS (95/65)

 

-Scale the OHS weight to something you can do unbroken for all the rounds, or sub in Front Squats 

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