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

“The Chief” Hero WOD

Max rounds in 3 minutes of: 3 Power cleans (135/95#) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since...
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How “Cherry-picking” is keeping you from reaching your goals!

What makes some CFP athletes progress faster than others in their training? Let’s get honest about some bad habits that could be slowing down your progress at the box and talk about how to become one of those athletes kicking butt and seeing results. Ask yourself the...
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5 Mistakes That Could Be Killing Your Running

Are you a competitive runner? Do you run for fun? Do you hate running because you suck at it? Then this is a MUST read article for all of you!   Direct Article Link:   http://daily.barbellshrugged.com/5-mistakes-killing-running/   About the Author: Nate Helming, based...
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Damper Setting 101

Damper Setting is… The damper is the lever on the side of the flywheel housing, or fan cage, that controls how much air flows into the cage. The fan cages on our later indoor rowers (Models C, D, and E), are numbered so you can set the damper lever to a particular value fr...
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“Murph Challenge” Memorial Day, Monday 26th

THE MURPH CHALLENGE OVERVIEW Created in honor of LT Michael P Murphy (SEAL), recipient of the Congressional Medal of Honor, we remember a brother who gave his life for his fellow teammates during Operation Red Wings on June 28, 2005 in the Hindu Kush of Afghanistan. The Murph...
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How do YOU stack up? Olympic Weightlifting Levels Chart

I have always been a long-time follower of Gregg Everett’s Catalyst Athletics. Here is a very cool link that Gregg posted on his main site over at catalystathletics.com http://www.catalystathletics.com/articles/article.php?articleID=1836
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220214 – Saturday Snatch Clinic

  Movement Prep: Arm circles – to the front Arm Circles – to the rear Squat holds – pressing knees out/chest up Trunk rotations Toe touches Cossack squat Active warm-up:  Toy Soldiers Bear Crawl Butt kicks Crab walk Inchworm+cobra+push-up Carioca Broad jump+2 squats High...
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Ankle Sprains – True or false?

Posted February 20th – Dr. Bob Gorinski, Cardin & Miller Physical Therapy Ankle sprains – true or false? Exercising on unstable/squishy surfaces is a good way for a healthy athlete to prevent injury, jump higher, and run faster?  False! Here’s a discussion...
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Mobility is Your Goat, Become a Supple Leopard!

“Of course a leopard doesn’t stretch.  A leopard has full physical capacity available at all times.  It can attack and defend with full power at any moment.  Unlike humans, it doesn’t need to prep for movement.  It doesn’t need to activate its glutes; it doesn’t have to...
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Support Family of Local CrossFit Affiliate

In honor of Big Mike Jenkins, Rogue Fitness will donate proceeds raised from the sales of Mike’s official Rogue Fitness athlete t-shirt to his wife Keri Sue Jenkins. This is outstanding to me, I salute the ownership of Rogue for their efforts to support the Jenkins family...
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