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

WALLBALL’N ANNIE

FUNDAMENTALS:100-80-60-40-20Single-Unders50-40-30-20-10Wallballs (10lb) FITNESS & PERFORMANCE:50-40-30-20-10Double-UndersWallballs (20/14lb)*Compare to June 18th results
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GRATEFUL DEAD

Benefits of the Sumo Deadlift include: strengthening the quadriceps, glutes, hamstrings, and other muscles of the posterior chain. In addition to building strength, the Sumo Deadlift can be used as a rehabilitation exercise to overcome back injury. Sumo Deadlift Set 1...
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WALKING TALL

FUNDAMENTALS:With a 13 minute time cap:50 DB Clean & Jerk (25ea. arm)100ft Walking Lunges50 DB Clean & Jerk (25 ea. arm)100ft Walking lungesLoading: Bodyweight lunges, 20/10 DB C&J FITNESS:With a 13 minute time cap:50 DB Clean & Jerk (25ea. arm)100ft Goblet...
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DEAD WEIGHT

ATHLETE MINDSET:Lift by feel today. Our training goal is to build up to some heavier loads without completely frying the central nervous system. Keep loading around or below 85% of 1RM. Dropping the loading down to 70-75% for a more technique bias is a great option too!...
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Strict Dumbbell Fran

GYMNASTICS SKILL A. Seated Pull-Downs w/Bands:(3 Sets x 10-12 reps)– Chin over bar, pause for 3 sec and lower– Rotate with group and rest GYMNASTICS SKILL B. Barbell Pull-Ups w/Box:(3 Sets x 2-3 reps)– Chin over bar, pause for 3 sec and lower– Rotate with...
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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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