129 McCarrell Lane, Suite 105
Zelienople, PA 16063
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CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting. CrossFit TPA is close to Cranberry Twp, Mars, Zelienople, Butler, Wexford, and surrounding areas!
Thank you for filling out the TPA survey! In order to make TPA the best CrossFit box in the area, Your feedback is very important to us! This is what you are saying:
WARM UP AND MOBILITY:
*15 minutes 81.19%
20 minutes 12.87%
on your own 5.94%
￼We WILL keep the warm up to 15 minutes for all classes. IF YOU NEED more mobility on a certain area, PLEASE attend to your body! Take more time, Do your own mobility, USE the Crossover Symmetry! Only you know how your body feels. Our warm up is general to that days Strengths and WOD.
* 2 Strengths 61.01%
1 strength 32.99%
We will be keeping the 2 strength aspect on most days, some days we will have one strength and a skill, and some days we'll have one strength if we have a longer Metcon. IF YOU want to focus on ONE lift, PLEASE do so! The reason why we have two is because you will get stronger (and more proficient) in BOTH Power lifting and Olympic lifting which are both an integral part of CrossFit.
15 minutes: 10.42%
20 minutes 15.63%
*Mix it up 73.96%
You guessed it! We will be mixing up the Metcon length! If you haven't figured it out yet, Friday's have been Hero WODs for 5 weeks! We will be keeping that the same, However you won't see super long Hero WODs (over 35 minutes) programmed on Fridays.
2 days 20.83%
3 days 36.46%
4+ days 23.96
5 or more 18.75
I'd like these numbers to go up for you! At CrossFit TPA we actually WANT to see you, unlike the globo gyms!
Consistency is the key to change! (Change: strength, mobility, weight loss, the ability to improve your modalities)
ARE YOU MAKING PROGRESS:
No 9.52% (read above. You know, about consistency)
DO THE CURRENT CLASS TIMES WORK FOR YOU:
I will be adding an additional floor cleaning day to my weekly regimen. I use a hospital grade floor cleaner that kills MERSA, and other nastiness, or bleach, which kills everything but smells like b.l.e.a.c.h! The bathrooms will be wiped down every morning and night.
I few things that were mentioned in the "CHANGES at TPA" were:
Ending classes on time. ESPECIALLY at the 5:30am class. We as coaches will do everything in our power to run the class efficiently and provide you ample time to get your work in, as it is OUR RESPONSIBILITY to do so. With that said, YOU must also respect your friends and box mates, be ready when we are about to start the clock! Please change your shoes, put your headband and wrist wraps on and go tho the bathroom, way before the coach says..."ARE YOU READY? THE 10 SCEOND COUNTDOWN IS ON!"
Open Gym: Do you know that any time the gym is open for a CrossFit Class you can come in for Open Gym? The only Time that we have a "scheduled" (a coach is on duty) gym time is Saturday at 8am and Sunday at 11:30a-12:30p. This is an option at CFTPA that you will not find in many other CrossFit Gyms. Not only in our area but at CrossFit gyms across the country. Our Programming is for the box as a "whole". If you find that you need more strength training (like the Strength and Gymnastics Program) you have the opportunity to supplement your everyday programmed WOD with additional accessory lifts or strength program. Or hire one of the coaches for Personal Training!
Additional Class times: 4:30pm, CrossFit WODs on Saturday and Sunday, a later Mayhem on Saturday. I would need at least 10 people that would be interested (and actually show up) at these times to add a class.
Where are we going with the strength programming? Since January you were on a 12 week strength cycle with technique and strength on your Oly lifts. This current Cycle will be ending on the 16th of this month. October 19th - 30th you will be testing our your 1RMs. Please know that you can come in and do your 1RMs on the day programmed, or if your not feeling it, skip it, and do what your body tells you to do. LISTEN TO YOUR BODY! As we move forward in our strength programming I will let you know what your mission is, if you do so choose to accept it!
A few more things: Olympic lifting is a part of CrossFit, I will not stop programming only lifts. However, If you don't want to Oly lift... DONT! We, as coaches, are VERY capable to sub out any oly lift for some other modality for you! CrossFit TPA is ABOUT YOU! Its your hour, your body, your workout. We will customize any WOD to fit your needs and desires!
From me to you... I took all of your suggestions and comments to heart, and I thank you for helping us make CrossFit TPA the best box around. When I decided to open my doors in the spring of 2012, my mission was to help as many people as I could get healthy, fit and strong. I supplied the facility and you supplied the desire! My mission has not changed, but my vision has gotten bigger! As we continue to grow, I want you to know that I do this for you and everyone who walks through the doors at CrossFit TPA!
We are blessed to be surrounded by awesome athletes as you all!
In Health and Strength,
Tammy, Tricia, Jess, Jeannie, Gabe, Eric and Jamie
CrossFit TPA at The Primal Athlete
Hi! How the hell are you? My name is Ben Green and I've been a member at TPA since January 2014. First, let me thank Tammy and the coaches of TPA for nominating me as Athlete of The Month. I would like to thank all the previous Athletes of the Month for their inspiring, hilarious and informative articles. Cheers. If you don't come to class at 5:30am then I probably don't know you and I'm sorry about that! I would love to train with all you sons of bitches! So change it up, come in early, lets crank the music to 11 and throw some weights around together. Now lets do this!
How and When did I find TPA? I found TPA in the cold bitter winter of January 2014. I was aware of Crossfit and its success in transforming people but needed a push to get started. Enter my friend of 20 plus years, Scott Postler. So we started together at TPA after checking Google for a Crossfit gym close to us. Thank God I did too. I have come to realize the greatest benefit of Crossfit is what it does for you between your ears. The physical changes are just gravy.
My favorite time to train? I love the early morning so as mentioned earlier, you can find me at the 5:30am class. I have 2 young daughters and that time allows me to leave and get back home before they get up.
Where are you from and what do you do? We just recently moved to Gibsonia but we used to live about 2 minutes away from TPA. I work for ThyssenKrupp Elevator as a route mechanic. I'm either fixing elevators or performing routine maintenance on them. Most important thing to remember when trapped in an elevator is to establish a pee corner. You could be in there awhile. Secondly, don't freak out, you will not run out of air. Then go on to check Facebook, Twitter and Instagram and wait for help. Crossfit has definitely helped me in my job. Amazing how dropping 45lbs improves your mobility, flexibility and stamina. The physical demands of my job are not as challenging as they used to be.
Tell us about your family? I'm married to Emily Green and we have 2 daughters. Molly who is 4 and Myra who is 17 months. The girls are the main reason I started Crossfit. I want them to lead healthy active lives and figured I better lead by example.
6 month goal? I would like to stay healthy and injury free so I'm able to keep training. I don't have specific goals but my oly lifts are always a work in progress. Gymnastics, forget about it. I may have lost weight but HSPU's are the work of the devil.
How do you eat? Hell of a lot better than I used to! I quickly realized that eating a cheesesteak, some wings and washing it down with some Miller High Lifes was not going to lead to a great workout. So most of the time its protein shakes, lean protein, veggies, healthy fats etc... you know the drill. Then comes Saturday and the wheels come off. I believe it was Benjamin Franklin who said, "Beer is good food" Who the hell am I to argue with a genius like Benjamin Franklin? You need a day to cut loose and Treat Yo Self! Then its back on track and back to the gym to undue all the damage.
What do you love most about TPA? The people, coaches and still training with Scott almost 2 years later now. The friendly competition between us keeps us motivated from week to week. Also, something comical almost always seems to happen from day to day.
If you created a WOD, what would it be called and what would it consist of? It would be called, "Screw Running" I'd rather have malaria than run. Seriously. I like the story of the old bull and the young bull. If you're not familiar with it, ask me and I would be happy to share. Now coming to a class this fall/winter right Tammy? Don't say no say yes. The following would be for time.
500 meter row Cash in/Cash out.
9 power snatch 115/75
15 power cleans 135/95
21 deadlifts 225/155
15 cleans 135/95
9 snatches 115/75
My favorite WOD? I would probably say, Grace or Open workout 15.5 Open 15.5 was miserable but I do love a good thruster and I didn't die like I suspected I would. win-win.
That's a wrap and thanks for reading.
Peace, Love & Thrusters,