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

Tina S.

I was very intimidated by crossFit gyms but eager to try it out. The wonder is… Will I fit in? Am I in shape enough to keep up? Will the coaches help me? Yes,yes and yes!! This place is Fantastic! People are amazing and great at making you feel welcome. Coaches never stop...
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Rick B.

A workout like no other. Mixing in so many elements. You may walk out sore but at the same time pumped because of what you have accomplished. An incredible group of people ( our CFP family) led by a great group of coaches and the ultimate motivator Justin. Best choice in fitness...
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“Maximum Overdrive”

Complete for time: 3-Mile Run 200 Double-unders 100 Abmat Sit-ups Modified: 1.5 Mile Run 300 Single-unders 75 Abmat sit-ups   Follow and “LIKE” us on Facebook:
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“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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