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

SPICE GIRLS

From 0:00-7:00 min ANNIE:50-40-30-20-10Double-UndersSit-Ups From 7:00-14:00 min KAREN:150 Wallballs (20/14lb) From 14:00-21:00 min ISABEL:30 Snatches Performance 135/95Fitness 95/65lbFundamentals 65/45lb
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COOKING DEMOS

We are super excited to announce CrossFit Pneuma’s cooking demos hosted by Mother Hubbard’s Custom Cabinetry PneumaNations own, Carol Petrie, has invited us into her local family business to use their beautiful custom built kitchen for photography, video and...
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HOLIDAY HOURS

Monday 25th: Regular Schedule Tuesday 26th: Regular Schedule Wednesday 27th:6AM – CrossFit7AM – Open Gym8AM – CrossFitNO PM CLASSES (Be safe traveling!) Thursday 28th, Thanksgiving Day:10AM – CrossFit Friday 29th, Black Friday:CLOSED ALL DAY Saturday...
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BUILD, DON’T CRASH

It’s human nature to want to see quick results. We’ve been lead to believe by every celebrity spokes person and TV fad diet evangelist, that making drastic dietary changes is the answer to losing the 60lbs we’ve put on in the last 6 years. Its common to see meal plan...
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VETERANS DAY

Monday Nov 11th is VETERANS DAY. Thank you to everyone currently serving our great nation around the world. Thank you to every Veteran, across all armed forces, to include our international brothers and sisters in arms. Our eternal love and gratitude cannot be expressed in words....
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TRAVEL WOD

MENTAL STRENGTH:“It’s go time. The most important conversation you can have in this moment is the one inside your head. No amount of external coaching or cheerleading can override the internal choice to go all in or quit. Trust the system, trust the training, trust...
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PINK OUT WORKOUT

Join us on Saturday October 26th @ 9AM for a very special PINK OUT workout, as we support one of our own in her battle against breast cancer. We are all thinking of you Shelly! *Donations accepted. https://www.facebook.com/events/415095085874677/
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DRAKKAR

18 MIN AMRAP:Row/Run 240 meters10 Double DB Strict Press (50’s/35’s) MISSION:Complete as many rounds and reps as possible in 18 min. Numerical Significance; On October 23, 1983, two truck bombs struck buildings in Beirut, Lebanon, housing American and French service...
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SPICY MEATBALLS

Deadlift (Build to a Heavy set of 3 reps) AMRAPx12:6 Pike Handstand Pushups9 Deadlifts30 Double-Unders MISSION:Complete as many rounds and reps as possible in 12 minutes.
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FLIK IT

3 ROUNDS:20 Burpee Box Jumps (24/20″)20 Goblet Lunges (50/35lb)20 V-Up Sit Ups MISSION:Complete in 16 minutes or less.
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