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

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 – Reps) 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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WE TARGET THE 99%

WE TARGET THE 99% “Most affiliates, including CrossFit Pneuma, don’t have Games-level athletes. So our programming reflects that: the 99 percent. The one workout a day crowd, who likes to also get out of the gym and use their fitness.   The programming is by no means...
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FREE LABOR DAY CLASS

Join us Monday September 3rd for a FREE friends and family workout with options for all levels. The workout starts at 10am! Stick around after class to mingle with members and friends.  Who is this event for? Non-Members and members. Feel free to invite your friends and family to...
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