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... READ MORE

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 READ MORE

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... READ MORE

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... READ MORE

OTMx20 (On The Minute): Odd Min – Max Unbroken Double-Unders Even Min – 15 Dumbbell Thrusters (35/20#) *DB Thrusters, If you finish before :60 second time domain, rest with time remaining. **Your score = the average of each max UB round that you accomplished. Tomorrow... READ MORE

1. Sumo Deadlift (5 x 55%, 65%, 75%, 85%) 2. Workout of The Day 15 Deadlifts (225/155#) 15 Burpee-Over-Bar 15 Toes-To-Bar 12 Deadlifts (225/155#) 12 Burpee-Over-Bar 12 Toes-To-Bar 9 Deadlifts (225/155#) 9 Burpee-Over-Bar 9 Toes-To-Bar Scaled: Deadlift (not to exceed 50-55% 1RM)... READ MORE

FREE CLASS Saturday – All local residents, join us this Saturday August 25th @ 9AM for a free CrossFit Class. This is an all levels free class, so don’t worry where you are starting at..just get started! – Free Class – Kid Friendly (Ages 13 & Up)... READ MORE

“STORMY DAIZE” 3 Rounds: Run 400 meters 25 Wallball (20/14#) 15 Power Clean *5-min rest after each round Loading By Round: Round 1 – 135/95# Round 2 – 155/105# Round 3 – 185/135# SCALED Loading By Round: Round 1 – 115/75# Round 2 –... READ MORE

1. Age? 64 2. When did you start CrossFit? January 2011. We were actually doing Boot Camp at that time. Then transitioned to CrossFit. 3. What original goals did you have? My original goal was simply to regain my stamina. I was always feeling tired and had such low energy. And I... READ MORE

I dropped into CrossFit Pneuma a few times while visiting family in Mechanicsburg. It is a great community of people–very friendly and welcoming, great coaching, and challenging programming. Highly recommend dropping in or signing up! READ MORE