SUCCESS STORIES

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 easy. It will challenge the recreational athlete who can do everything Rx and it will develop the beginner athlete to do the same (across years, of course).”

#crossfitcommunity

#buildingrelationships

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#crossfit #fitnessforall #yesyoucan

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 participate in an all levels friendly workout.

What if I have never done CrossFit before?
Not to worry. Our mission is to make this event fun, supportive and open to all fitness levels. CrossFit is universally scalable. CrossFit done correctly is not dangerous.

What time does this event start?
10am is the official start time. Please arrive 5-10 minutes early to meet with a coach and complete our activity waiver prior to participating in class.

Can my kids participate in the workout?
Yes. Kids ages 13+ may participate. Kids MUST be accompanied by an adult to participate.

**LABOR DAY SCHEDULE**
Saturday September 1st:
– 9AM CrossFit
– 10AM Open Gym

Monday September 3rd:
– 10AM CrossFit, Guests are free

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 our focus turns to double-under practice paired with a community favorite, the thruster!

Athlete Mindset:
“True mastery demands a lifetime commitment to improvement of craft;
those looking for mastery never consider their development complete”.
– Adapted from the CrossFit Level 1 Training Guide

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)
Burpee-Over-Bar
Hanging Knees to Chest

Fundamentals:
Deadlift (Light Loading, able to complete 15 reps without resting)
Burpee + Step Overs
Supine Toes To Bar

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)
– Any Fitness Level welcome!

Facebook Review from Tina:
“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 helping and guiding you in the right direction. Can’t say enough great things about CFP.”

Call Us: (717) 609-2839

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WE TARGET THE 99%

WE TARGET THE 99%

FREE LABOR DAY CLASS

Bosom Buddies

War Dogs

FREE CLASS SATURDAY – 9AM