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

Friday 6/16

Thursday, 15 June 2017 08:14

Heads  Lauren will be away this Sunday and next Sunday

Sunday OLY lifting will be at 9:30am with open gym from 10:30-11:30am 

 

 

Today:

For Time:

90-60-30 (200-150-100 singles)

Double unders 

30-20-10

KB Clean and Jerk (55/35) (split arms evenly)

 

Every 2 minutes beginning at 0:00 perform 10 wallballs to 12'/10' (20/14)

13 minute cap

 

After wod is broken down cycle through the following until 30:00 on the clock

10 reps Hamstring Bridge walk ups (set-up plates about 6-8", get into a hip bride with your toes off the floor, put your left leg on the plate stack heel only, then your R heel, L down, R down. Repeat for 5 reps then switch R leg first)

10 Underhand grip bent over row

Unbalanced walk (One moderate KB or DB held overhead, One heavy KB or DB in farmers carry) length of the gym -switch x 2 

Banded pull aparts x 15 

 

Bootcamp:

In teams of 2 complete for time:

3 Rounds

40 Wallballs 

40 Push Ups

40 Russian KBS

 

Switch every 20 reps. Non working partner must be holding a plank for any reps to count

 

2 Rounds NFT

10 reps Hamstring Bridge walk ups (set-up plates about 6-8", get into a hip bride with your toes off the floor, put your left leg on the plate stack heel only, then your R heel, L down, R down. Repeat for 5 reps then switch R leg first)

10 Underhand grip DB bent over row

Unbalanced walk (One moderate KB or DB held overhead, One heavy KB or DB in farmers carry) length of the gym -switch x 2 

Banded pull aparts x 15 

 

 

 

Thursday 6/15

Tuesday, 13 June 2017 08:10

Heads  Lauren will be away this Sunday and next Sunday

Sunday OLY lifting will be at 9:30am with open gym from 10:30-11:30am 

 

Don't get too used to these longer duration days, just some longer cardio work post strength cycle this week 

 

Hit each one of these as hard as possible 

 

Today:

6 Rounds for time of each

New round Every 5 minutes 

15 Bar Facing Burpees 

12 TTB

250/200m Row

200m Run

 

Rounds 1,3,5

Burpees, TTB, Row, Run

 

Rounds 2,4,6

Run, Row, TTB, Burpees 

 

You should have an absolute minimum of 1 minute rest after all of the rounds.  Scale down the reps or distance if needed, intensity should be high for all attempts and that can't happen if you are pushing past the 4 minute mark for an interval.  

 

Bootcamp:

30 Min AMRAP

1 mile Bike

20 Renegade Rows

20 Burpees 

20 Sit-ups

20 Russian Twists 

100 singles 

 

Wednesday 6/14

Tuesday, 13 June 2017 07:31

 

Did a fair amount of running yesterday getting prepped for 4th of July Murph, today only a barbell 

 

Today:

Cycle through the following for 15 minutes

10 Barbell Hip Thrusts 

Banded lateral steps x 16'

:30 Weighted 6" Hold (plate on your shins, hands under your butt. Flat back)

High Box Jumps x 5 (goal here is 36"+/30" +) - try and be as explosive as possible, use your hands on the box to assist down

 

14 minutes for as many complexes as possible

1 Clean + 1 Hang Clean + 2 Front Racked Lunges + 2 Jerks (1 Push and 1 Split) 

 

Score number of total rounds completed and the weight used 

Weight should be a moderate load, something you can move through easily on the first round but will become more challenging as the workout progresses 

(Think around 50-60% of your max clean and jerk)

 

Bootcamp:

15 minutes at faster than walking pace:

2 Turkish Get-ups 

Up and back on the agility ladder with band around your ankles jumping two feet in two feet out

20 Flutter Kicks 

25 Hip Extensions 

 

15 min AMRAP

5 Dive Bombers 

10 Cal Row

15 Wallballs 

200m Run 

 

 

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.  

 

No automatic alt text available.

Friday 6/9

Thursday, 08 June 2017 08:55

Image may contain: text

 

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 

 

Member Login

Find Us on Facebook

Advocare

CustomFit