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Monday, June 18th

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Monday, June 18th

June 23rd- 8am Saturday Seminar on Foam Rolling and Mobility- We will go over foam rolling techniques and how they can benefit your recovery and flexibility. If you have some tight and sore areas this is for you. Sometimes we over look recovery but foam rolling and mobility work is extremely beneficial!

Another highly recommended tool for recovery is Romwod.com. If you need help improving your flexibility and recovery this is a great option. Plus it is a great way to keep you consistent with your stretching. Check it out at www.Romwod.com – we highly recommend it.

Congrats to our members David Good and Josiah Williams on competing at the Rookie Rumble on Saturday!! They both crushed it and Josiah took 3rd place!! Well done fellas!

 

Summer Athlete Program- starts this week- June 18th through August 9th. Classes will be Monday, Tuesday, Wednesday, and Thursday at 10am. This will be a full strength and conditioning program to improve Strength, Speed and Conditioning. Cost is $200 for non-members’ kids or $150 for current members’ kids. If you have any questions or want to sign up your kids, contact Tyler at 717-649-2051. Thanks!

Accessory Options This Week- We would suggest completing the accessory work 1-2x per week

Below is a great General Strength Progression for Squats, Deadlifts, and Presses. If you need to work on one of these lifts, this would be a great accessory option to do 1-2x per week. We recommend only picking one or two lifts to work on in addition to your regular classes. Don’t over due it. You are allowed to do extra lifting on the side as long as you do not interfere with class. Thank you!

Week 1- 5 x 6 reps at 65% of max
Week 2- 4 x 6 reps at 70% of max
Week 3- 4 x 5 reps at 75% of max
Week 4- 4 x 4 reps at 80% of max
Week 5- 4 x 3 reps at 85% of max
Week 6- 5 x 2 reps at 90% of max
Week 7- 5 x 1 rep at 95% of max
Week 8- Retest

Pull Up and Pressing Strength Work-
10 minutes
Min 1- 5-10 Strict Pull Ups (use a band if needed)
Min 2- 10-15 Push Ups or BB Strict Press (you pick weight- a challenge but smooth reps)

Core Work-
10 minutes
Min 1- 10-15 GHD Sit Ups
Min 2- 10-15 Hip Extensions

Shoulder Injury Prevention (Prehab)
3 Rounds
10 Pass Throughs
10 Wall Presses
20 Band Pull Aparts

Knee Injury Prevention (Prehab)
Foam Roll Quads x 1 minute each leg
Couch Stretch x 2 mins per leg
then
3 Rounds
20 Lateral Sling Shot Band Walks each way
10 Heel Tap Single Leg Squats

Back Injury Prevention (Prehab)
3 Rounds
10 Bird Dogs each side
10 Cat/Camel
15 Second Hollow Hold
20 Second Side Plank each side
30 Second Plank

Week 1- Summer Athletes

WU- Agility Ladder- 2 feet, hop scotch, lateral 2 feet in 2 feet out, one foot, lateral plank walk

1 minute stations-
A) Wall Presses and Pass Throughs x 2
B) Plank and Side Planks (30 seconds) x 2
C) Squat and Hip Hinge

Monday- 20 minutes
A) Single Leg Squat- 5 each leg
B) Pull Up or Ring Row- 10 reps
C) Box Jump- 10 reps
D) Bench Press- 10 reps

Conditioning- Sleds, Hills, Run or Bike Intervals, Shuttle Runs

Tuesday- 20 minutes
A) Hex Bar Deadlift- 10 reps
B) Chin Up or Ring Row- 10 reps
C) Push Up or Box Push Up- 10 reps
D) Walking Lunge- 20 reps

Conditioning- Sleds, Hills, Run or Bike Intervals, Shuttle Runs

Wednesday- 20 minutes
A) Goblet Squat- 10 reps
B) Pull Up or Ring Row- 10 reps
C) Step Ups- 10 reps each leg
D) Seated DB Strict Press- 10 reps

Conditioning- Sleds, Hills, Run or Bike Intervals, Shuttle Runs

Thursday- 20 minutes
A) Walking Lunges- 20
B) Chin Up or Ring Row- 10 reps
C) Box Jump- 10 reps
D) Bench Press- 10 reps

Conditioning- Sleds, Hills, Run or Bike Intervals, Shuttle Runs

Monday, June 11th

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Announcements-

New Cycle starts this week! We will re-test this week of workouts during the week of August 5th! Good luck, and remember always keep good form!!

*** We have an anonymous survey for you to fill out. Take a few minutes to fill it out. Your feedback is very important to us! Here is the link – https://www.surveymonkey.com/r/F8KFW7M

This Saturday’s 8am Seminar will be a Mobility Class- we will spend an hour loosening up and helping you recover from the week’s workouts. Free for all members!

Summer Athlete Program- Summer Athletes’ (Middle School and High School) program starts June 18th through August 9th. Classes will be Monday, Tuesday, Wednesday, and Thursday at 10am. This will be a full strength and conditioning program to improve Strength, Speed and Conditioning. Cost is $200 for non-members’ kids or $150 for current members’ kids. If you have any questions or want to sign up your kids, contact Tyler at 717-649-2051. Thanks!

* We are no longer offering the QuickFit class. Unfortunately, we did not get a lot of interest for it. Our BoomFit class has gained some popularity though! We will continue to offer it at 7am on Monday, Wednesday and Friday. If you know any Baby Boomers who would be interested, please share! Thanks!

Accessory Options This Week- We would suggest completing the accessory work 1-2x per week

Below is a great General Strength Progression for Squats, Deadlifts, and Presses. If you need to work on one of these lifts, this would be a great accessory option to do 1-2x per week. We recommend only picking one or two lifts to work on in addition to your regular classes. Don’t over due it. You are allowed to do extra lifting on the side as long as you do not interfere with class. Thank you!

Week 1- 5 x 6 reps at 65% of max
Week 2- 4 x 6 reps at 70% of max
Week 3- 4 x 5 reps at 75% of max
Week 4- 4 x 4 reps at 80% of max
Week 5- 4 x 3 reps at 85% of max
Week 6- 5 x 2 reps at 90% of max
Week 7- 5 x 1 rep at 95% of max
Week 8- Retest

Pull Up/ Back Strength Work-
3 Rounds
5-10 Strict Ups- Use a band if needed, slow and controlled on the way down
10 Inverted Barbell Rows
Rest 1 minute and repeat

HSPU/ Pressing Strength Work-
3 Rounds
5 Strict Press at 70% of max (add a little weight from last week if you can)
10 Push Ups- Challenging version but unbroken- use a box if needed or do 5 Negatives
Rest 1 minute and repeat

Core Work-
3 Rounds
10 Core Rollouts
30 Second Side Plank each side

Shoulder Injury Prevention (Prehab)
Pass Throughs x 2 mins
then
3 Rounds
Prone (on stomach) on Incline Bench-
10- Y’s (light weight (2-5lbs for all exercises)
10- T’s
10- Cuban Presses
Rest as needed

Knee Injury Prevention (Prehab)
Couch Stretch x 2 mins per leg
then
3 Rounds
20 Lateral Sling Shot Band Walks each way
10 Heel Tap Single Leg Squats

Back Injury Prevention (Prehab)
3 Rounds
10 Bird Dogs each side
10 Cat/Camel
20 Second Side Plank each side
30 Second Plank
10 Single Leg Romanian Deadlifts each leg (keep arched back)- Light weight- 10-20lbs

Monday, June 4th

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Announcements-

Congrats to Susan Rill on crushing the Independence Sprint Triathlon last weekend! She finished 3rd in her age group and 24th overall for all Women! The sprint consisted of a 750 meter swim, 12 mile bike ride and 3 mile run. She shaved 7 minutes off her 3 mile run time from last year!!! Crazy! She has been working her butt off and really worked on her nutrition with Coach Aly this last year. The hard work payed off! Congrats Susan!!

This weeks 8am Saturday Seminar, June 9th, will be on Running. Coach Ryan will be covering proper running technique, building running endurance and proper breathing. Free for all members!

Kids Class this Saturday June 9th at 11am! Bring the kids out to burn off some energy and learn some fitness! $5 for members, $10 for non members.

New Strength Cycle starts next week- June 11th!

Summer Athlete Program- Summer Athletes’ (Middle School and High School) program starts June 18th through August 9th. Classes will be Monday, Tuesday, Wednesday, and Thursday at 10am. This will be a full strength and conditioning program to improve Strength, Speed and Conditioning. Cost is $200 for non-members’ kids or $150 for current members’ kids. If you have any questions or want to sign up your kids, contact Tyler at 717-649-2051. Thanks!

Just a reminder we have some New Classes that just started up- QuickFit and BoomFit!!

QuickFit is a 30 minute conditioning workout. No Barbell or Gymnastics movements. This class is intended for people who are short on time or just want to get in and out quickly or for people who aren’t as interested in barbell movements. QuickFit class runs at the following times-
Tuesday- 7am and 7pm
Thursday- 7am and 7pm (we will still have our regular CrossFit Class at this time too)
Saturday- 7am

This class if Free for current members. We are also going to offer a separate QuickFit Membership for $80/month. If you know anyone who would be interested, please spread the word! If you have any questions, contact Tyler at 717-649-2051. Thanks!

BoomFit is a CrossFit Class geared toward Baby Boomers! This class will run at 7am on Monday, Wednesday, and Friday. This class will focus on light weight or bodyweight movements, flexibility, balance, and light conditioning. A great class to improve general fitness for our older, wiser members! This class is free for any of our current members if they want to try it. We will also offer a separate BoomFit membership for $100/month. If you know someone who could benefit from this program, please spread the word! Any questions contact Tyler at 717-649-2051. Thanks!

Accessory Options This Week- We would suggest completing the accessory work 1-2x per week

Below is a great General Strength Progression for- Squats, Deadlifts, and Presses. If you need to work on one of these lifts, this would be a great accessory option to do 1-2x per week. We recommend only picking one or two lifts to work on in addition to your regular classes. Don’t over due it. You are allowed to do extra lifting on the side as long as you do not interfere with class. Thank you!

Week 1- 5 x 6 reps at 65% of max
Week 2- 4 x 6 reps at 70% of max
Week 3- 4 x 5 reps at 75% of max
Week 4- 4 x 4 reps at 80% of max
Week 5- 4 x 3 reps at 85% of max
Week 6- 5 x 2 reps at 90% of max
Week 7- 5 x 1 rep at 95% of max
Week 8- Retest

Pull Up/ Back Strength Work-
3 Rounds
5-10 Strict Ups- Use a band if needed, slow and controlled on the way down
10 Inverted Barbell Rows
Rest 1 minute and repeat

HSPU/ Pressing Strength Work-
3 Rounds
5 Strict Press at 70% of max (add a little weight from last week if you can)
10 Push Ups- Challenging version but unbroken- use a box if needed or do 5 Negatives
Rest 1 minute and repeat

Core Work-
3 Rounds
10 Core Rollouts
30 Second Side Plank each side

Shoulder Injury Prevention (Prehab)
Pass Throughs x 2 mins
then
3 Rounds
Prone (on stomach) on Incline Bench-
10- Y’s (light weight (2-5lbs for all exercises)
10- T’s
10- Cuban Presses
Rest as needed

Knee Injury Prevention (Prehab)
Couch Stretch x 2 mins per leg
then
3 Rounds
20 Lateral Sling Shot Band Walks each way
10 Heel Tap Single Leg Squats

Back Injury Prevention (Prehab)
3 Rounds
10 Bird Dogs each side
10 Cat/Camel
20 Second Side Plank each side
30 Second Plank
10 Single Leg Romanian Deadlifts each leg (keep arched back)- Light weight- 10-20lbs

Monday, May 28th

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Announcements-

This week’s 8am Saturday Seminar will be on building Aerobic Capacity or how to build your endurance and stamina for metcons, running, rowing, etc. Coach Brandt will be going over material he learned at the CrossFit Aerobic Capacity Course. If you want to get better with building your endurance or “engine,” this would be a great seminar for you! Free for all members!

Great job with our last strength and conditioning cycle!! Tons of PR’s! We will do a couple weeks of general fitness work before starting a new cycle on June 11th.

Just a reminder we have some New Classes that just started up- QuickFit and BoomFit!!

QuickFit is a 30 minute conditioning workout. No Barbell or Gymnastics movements. This class is intended for people who are short on time or just want to get in and out quickly or for people who aren’t as interested in barbell movements. QuickFit class runs at the following times-
Tuesday- 7am and 7pm
Thursday- 7am and 7pm (we will still have our regular CrossFit Class at this time too)
Saturday- 7am

This class if Free for current members. We are also going to offer a separate QuickFit Membership for $80/month. If you know anyone who would be interested, please spread the word! If you have any questions, contact Tyler at 717-649-2051. Thanks!

BoomFit is a CrossFit Class geared toward Baby Boomers! This class will run at 7am on Monday, Wednesday, and Friday. This class will focus on light weight or bodyweight movements, flexibility, balance, and light conditioning. A great class to improve general fitness for our older, wiser members! This class is free for any of our current members if they want to try it. We will also offer a separate BoomFit membership for $100/month. If you know someone who could benefit from this program, please spread the word! Any questions contact Tyler at 717-649-2051. Thanks!

Summer Athlete Program- Summer Athletes’ (Middle School and High School) program starts June 18th through August 9th. Classes will be Monday, Tuesday, Wednesday, and Thursday at 10am. This will be a full strength and conditioning program to improve Strength, Speed and Conditioning. Cost is $200 for non-members’ kids or $150 for current members’ kids. If you have any questions or want to sign up your kids, contact Tyler at 717-649-2051. Thanks!

Accessory Options This Week- We would suggest completing the accessory work 1-2x per week

Below is a great General Strength Progression for- Squats, Deadlifts, and Presses. If you need to work on one of these lifts, this would be a great accessory option to do 1-2x per week. We recommend only picking one or two lifts to work on in addition to your regular classes. Don’t over due it. You are allowed to do extra lifting on the side as long as you do not interfere with class. Thank you!

Week 1- 5 x 6 reps at 65% of max
Week 2- 4 x 6 reps at 70% of max
Week 3- 4 x 5 reps at 75% of max
Week 4- 4 x 4 reps at 80% of max
Week 5- 4 x 3 reps at 85% of max
Week 6- 5 x 2 reps at 90% of max
Week 7- 5 x 1 rep at 95% of max
Week 8- Retest

Pull Up/ Back Strength Work-
3 Rounds
5-10 Strict Ups- Use a band if needed, slow and controlled on the way down
10 Inverted Barbell Rows
Rest 1 minute and repeat

HSPU/ Pressing Strength Work-
3 Rounds
5 Strict Press at 70% of max (add a little weight from last week if you can)
10 Push Ups- Challenging version but unbroken- use a box if needed or do 5 Negatives
Rest 1 minute and repeat

Core Work-
3 Rounds
10 Core Rollouts
30 Second Side Plank each side

Shoulder Injury Prevention (Prehab)
Pass Throughs x 2 mins
then
3 Rounds
Prone (on stomach) on Incline Bench-
10- Y’s (light weight (2-5lbs for all exercises)
10- T’s
10- Cuban Presses
Rest as needed

Knee Injury Prevention (Prehab)
Couch Stretch x 2 mins per leg
then
3 Rounds
20 Lateral Sling Shot Band Walks each way
10 Heel Tap Single Leg Squats

Back Injury Prevention (Prehab)
3 Rounds
10 Bird Dogs each side
10 Cat/Camel
20 Second Side Plank each side
30 Second Plank
10 Single Leg Romanian Deadlifts each leg (keep arched back)- Light weight- 10-20lbs