This email address is being protected from spambots. You need JavaScript enabled to view it.

2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

instagramTwitterfacebook

Tuesday 4/11

Sunday, 09 April 2017 20:33

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

 

Ok so we tested cleaning and Front Squats last week.  That is going to be our focus here over the next few weeks to try and increase our overall cleans.  We will also be mixing in pull-up and handstand work. 

 

Today:

Clean Pulls 3 x 3, 3 x 2

-The sets of 3 should be around 95% or higher, the sets of 2 should be 100% or greater.

Clean pull is with a shrug

-Between each set perform 4 five second negative pull-ups (jump up over the bar and slowly lower yourself)

-5 x 20 Plank Jacks

 

12 min AMRAP

75 Double Unders

50 KBS (55/35)

250/200m Row

 

2 min banded hamstring

1 min banded calf distraction

 

Bootcamp:

4 sets NFT:

6 Single Leg RDL each leg

50 foot farmers walk

:30 Plank

 

12 min AMRAP

75 Double Unders

50 KBS

250/200m Row

 

 

 

 

 

Monday 4/10

Sunday, 09 April 2017 07:48

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

 

Ok so we tested cleaning and Front Squats last week.  That is going to be our focus here over the next few weeks to try and increase our overall cleans.  We will also be mixing in pull-up and handstand work. 

 

Today:

Every :45 for for 15 minutes

Below the knee Hang Clean for 7:30

Above the knee hang clean for 7:30

-Try and start at 75% or greater of max hang clean (if you can increase along the way do so)

 

For Time:

5 Rounds

12 Thrusters (95/65)

12 Burpees laterally over the bar

300m Run

 

18 minute cap (scale down the number of rounds or the distance of the run)

 

If you have time pre or post workout for slabs of abs

5 min amrap

10 weighted sit-ups

15 Hollow Rocks

20 Russian twists

 

5 way shoulder

 

Bootcamp:

15 min AMRAP

60 Single Unders

20 Russian Twists

20 Plank Jacks (get into a low plank position and jump your feet wide, think jumping jack and then bring them back together= 1 rep)

20 MB Cleans

 

For Time:

5 Rounds

12 DB Thrusters

12 Burpees to plate

300m Run

 

 

Saturday 4/8

Thursday, 06 April 2017 12:43

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

 

Sunday Lauren will be out of town so no KB class this Sunday. 

 

We have 4 teams heading down to the MAAC this weekend. Be sure to wish Pat, Mike, Kaitlin, Adrien, Tara, Mike W. Dom, Natane, Jess, Noel, Chris R., Colleen, Nina and Zach good luck this weekend.  We will be routing for all of you guys.

 

 

GWOD/EWOD:

For Time:

30 Curtis P's (135/95 of 1 Power Clean + R Lunge + L Lunge + 1 Push Press) unbroken

Every minute starting at 0:00 run 100m 

 

10am:

4 Times through 

RDL x 10 reps ( light weight tension on hamstrings)

Banded lateral steps x 16'

Dragon Flags x 7-10 reps 

 

18 minutes for as many reps as possible 

30 Box Jump Overs (24/20)

30 Pull-ups

30 Alt DB Snatch (50/35)

30 Wallballs (20/14)

30 Deadlifts (115/75)

30 OHS (115/75) (can scale to FS)

30 TTB

30 Burpees 

 

 

 

Friday 4/7

Thursday, 06 April 2017 12:20

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

 

Sunday Lauren will be out of town so no KB class this Sunday. 

 

We have 4 teams heading down to the MAAC this weekend. Be sure to wish Pat, Mike, Kaitlin, Adrien, Tara, Mike W. Dom, Natane, Jess, Noel, Chris R., Colleen, Nina and Zach good luck this weekend.  We will be routing for all of you guys.

 

Today:

1 RM Front Squat 

-Banded Pull aparts 3 x 20

 

For Time:

5-4-3-2-1

Rope Climb (scale to 15-12-9-6-3 strict chin-up use bands if needed)

20-18-16-14-12

Single Arm DB Front Squat (50/35) split each set in half on each arm

-Every round finishes with a 50 foot bear crawl (25 out 25 back)

 

2 min banded quad on foam roller

2 min kneeling split

 

Bootcamp:

4 Rounds for time:

250m row

20 Banded GM

20 Hollow Rocks

 

For Time:

5-4-3-2-1 

Rope Climb (scale to 1/2 way rope climbs or strict chin-ups)

20-18-16-14-12

Single Arm DB Front Squat

-Every round finishes with a 50 foot bear crawl (25 out 25 back)

 

 

 

 

Thursday 4/6

Tuesday, 04 April 2017 11:29

NO 6:30pm Class Tonight

 

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

https://docs.google.com/forms/d/1UTgqWbHWlfyK-4dJC_c3lwxtT9wcqIxINaOZCAKLnHI/edit?ts=58dd4efc

 

Sunday Lauren will be out of town so no KB class this Sunday. 

 

We have 4 teams heading down to the MAAC this weekend. Be sure to wish Pat, Mike, Kaitlin, Adrien, Tara, Mike W. Dom, Natane, Jess, Noel, Chris R., Colleen, Nina and Zach good luck this weekend.  We will be routing for all of you guys.

 

Today:

20 min alt EMOM:

1) 10 Strict HSPU (scale the number down if needed, no kipping) - In replace of HSPU perform 10 Dumbbell Z-press

- https://www.youtube.com/watch?v=H2JHcjVWReE

2) 30 Russian Twists

3) 15 Ring rows 

4) 30 Bicycle Sit-ups (don't pull on your neck, cup your ears)  

 

8 min AMRAP

20 Double Unders (50 singles)

2 Power Snatch (3 choices here: S-95/65, Rx 125/85, Rx+155/105) 

whatever you choose your should be able to move through it unbroken without question for the 8 minutes.  

 

1:30 min banded calf distraction 

1:30 shoulder external rotation

 

Bootcamp:

Alt 20 min EMOM

1) 10 Dumbbell Z-Press

2) 30 Russian Twists 

3) 15 Ring Rows

4) 30 Bicycle sit-ups

 

8 min AMRAP

50 Singles 

20 DB Snatch (switch arms every 5 reps)

 

Wednesday 4/5

Tuesday, 04 April 2017 10:52

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

https://docs.google.com/forms/d/1UTgqWbHWlfyK-4dJC_c3lwxtT9wcqIxINaOZCAKLnHI/edit?ts=58dd4efc

This Thursday there is no 6:30pm class

Sunday Lauren will be out of town so no KB class this Sunday. 

 

We have 4 teams heading down to the MAAC this weekend. Be sure to wish Pat, Mike, Kaitlin, Adrien, Tara, Mike W. Dom, Natane, Jess, Noel, Chris R., Colleen, Nina and Zach good luck this weekend.  We will be routing for all of you guys.

 

 

Today: Mid Week Flush 

Both Classes 

For Time:

.5/.4 Mile Bike 

750/600m Row

1 mile Run

750/600m Row

.5/.4 Mile Bike 

 

Coach led mobility: will start at 35 minutes into class 

Banded knee traction (for this attach a band to the low part of the rig and wrap it around your foot, back away so there is tension on your leg.  You will place your heel ontop of a plate and then 15 slow reps try to over extend your knee to the ground, then switch)

Quad barbell mash (top,outer, internal)

1:30 Min banded hamstring, leg straight and locked out

1:30 Butt against the wall try and split your legs as far as possible, relaxing and letting gravity take over

2:00 Shoulder extension (using barbell in the rack)

2:00 PVC lat stretch 

 

 

 

Tuesday 4/4

Monday, 03 April 2017 11:56

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

https://docs.google.com/forms/d/1UTgqWbHWlfyK-4dJC_c3lwxtT9wcqIxINaOZCAKLnHI/edit?ts=58dd4efc

This Thursday there is no 6:30pm class

Sunday Lauren will be out of town so no KB class this Sunday. 

 

Today:

10-15 minutes 

Accumulate 30-40 Strict Pull-ups

While practicing Double unders.  If you can string double unders well (i.e. 100+) time to up the game to Triple unders 

 

With a partner 15 min Ladder

1 Burpees 

1 V-ups 

1 KBS (55/35)

2 Burpees 

2 V-ups

2 KBS (55/35)

-Continue climbing by 1. Partners must complete 2 movements in a row. So P1 does 1 Burpee 1 V-ups then P2 does 1 KBS + 2 Burpees etc.

 

2 min pec stretch

2 min banded hamstring

 

Bootcamp:

10-15 minutes 

Accumulate 30-40 Strict Pull-ups

While practicing Double unders.  

 

With a partner 15 min Ladder

1 Burpees 

1 V-ups 

1 KBS 

2 Burpees 

2 V-ups

2 KBS

-Continue climbing by 1. Partners must complete 2 movements in a row. So P1 does 1 Burpee 1 V-ups then P2 does 1 KBS + 2 Burpees etc.

 

 

 

Member Login

Find Us on Facebook

Advocare

CustomFit