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CrossFit in State College for Saturday August 4

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CrossFit Nittany Core Values

In the lobby in Suite 103, there is a poster behind the front desk. Some of you may have noticed it – some of you haven’t. It’s the core values of our gym and they are well worth your time to read and take to heart as member of this living, breathing community. This is the second part in our multi-part series about our core values.


Winning – being the best seems to be very important to the human race. At CrossFit Nittany, you win not necessarily by being the best at fitness, but by empowering yourself to be the best version of yourself in the moment. Maybe that’s trying something you’ve never done before and acknowledging that you just did something completely new. Maybe it’s doing something common, uncommonly well and acknowledging that you are striving for virtuosity. And giving it your full effort.  

You win when you learn how to be better, not by knowing everything. Every member has something to offer every other member. By being humble enough to accept knowledge from others, we can grow as a group of people that share the common interests of fitness, fun, and becoming better people.

Because when we play hard and have fun as the CrossFit Nittany community, we all win.


Warm Up

5 min AB/run/row/jump rope 
***get a sweat going 

With partner 2-3x building pace 
Row 250m (while partner practices handstand holds)
Run 200m (while partner does 10 goblet squats) 
AB 10 cals (while partner does mobility-hips, knees, shoulders)

Clean Warm Up

2 rounds
5 RDLs
5 Muscle Cleans
5 Strict Presses
5 Tall Cleans

Then add a little weight on the bar
3 sets
3 cleans from the ground, take 3 seconds to get to your knee 


10 minute EMOM at Linda weight or 60-75% of your 1 RM clean

Running Fran

21 thrusters (95/65)
21 pull ups
800m run
15 thrusters (95/65)
15 pullups
400m run
9 thrusters (95/65)
9 pullups
200 m run

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