507 North York Street
Suite #6
Mechanicsburg Pa, 17055
crossfitpneuma@gmail.com

4 Benefits to CrossFit

Athletes: Ron and Brian dedicating skill time, improving on mechanics and technique of the pull-up. Improved Heart Health Increased Joint Mobility Builds Functional Core Strength Bulletproof Mental Fitness Sure, looking great naked could be on any list, but we chose to focus on...
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BLOOD SPORT

PERFORMANCE3 Rounds for time of:36 Box Jumps (24/20″)24 Sumo DLHP (75/55lb)12 Burpees FITNESS & FUNDAMENTALS3 Rounds (w/10 min time cap):36 Box Jumps (20″ OR < Box Height)24 Sumo DLHP (55/45lb)12 Burpees *Box Step-Ups can be substituted to accommodate for injuries.
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MARYANN

“MARYANN” Complete 5 Rounds: 7 Strict Handstand Push-Ups 14 Alternating Pistol Squats 21 Double-Unders
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CROSSFIT OPEN 17.5

CrossFit Games Open 17.5 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders CrossFit Games Open 17.5 Scaled 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders CrossFit Games Open 17.5 Masters 55+ Scaled 10 rounds for time of: 9 thrusters 45# / 35# 35 single-unders
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OLD FART 50

“OLD FART 50” 50 Calorie Row 50 Walking lunges (50/35#) 50 American KBS (24/20kg) 50 Box Jumps (24/20″) 50 Toes-To-BarFITNESS/FUNDAMENTALS (Modify Loading as needed) 30 Calorie Row 30 Walking lunges (50/35#) 30 American KBS (24/20kg) 30 Box Jumps (24/20″)...
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Weightlifting Wednesday

A. Back Squat (Find a Heavy 10 Rep) A solid goal for this lift is 75% of our 1 Rep Max Back Squat B. Metcon 3x700m Recovery Row *3-min rest per piece
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GOOD FELLAS

A. Hang Power Clean (Find a Heavy Triple Rep for the Day) B. Metcon (AMRAP РReps) AMRAPx13: 4 Renegade Rows (35/20#) 2 Hang Power Clean (115/80#) 4 Renegade Rows 4 Hang Power Clean 4 Renegade Rows 6 Hang Power Clean 4 Renegade Rows 8 Hang Power Clean 4 Renegade Rows 10...
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FROZEN

5 Rounds of 30/30 Timed Intervals: A1. Strict Pull-Ups A2. Alt DB Front Rack Step-Up (50/35#) A3. Double-Unders With movements A1-A2 we are NOT looking for the maximum repetitions. We are looking for BETTER. Better mechanics and better technique across :30 seconds of effort, each...
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Gymnastics Workshop – All Levels

WHAT? Virtuosity In Movement Workshop – Handstand Push-Ups for ALL levels. WHO? This is a public event. Members are free. You do not have to be a member at CrossFit Pneuma to participate. All CrossFitters looking to increase their knowledge and skill set are welcome to...
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RED Friday – “Pop Smoke”

RED FRIDAY – “POP SMOKE” Timed Intervals x 5 Rounds: 30 Seconds, Max Calorie Row Rest 1 minute 30 Seconds Max DB Thrusters (50/35#) Rest 1 minute 30 Seconds Max Double-Unders Rest 1 minute *Scoring = Total Reps + Calories Rowed
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