Well, the time has finally come. CrossFit Collective is moving into a room at Quest Total Fitness in Lancaster, Pa. It's a great no-hassle fitness facility and now even better with the hosting of an official CrossFit gym inside. What the heck is CrossFit? Check out this link.

I would say it's about time, but looking back on a year's worth of progression, things are moving rather rapidly, as a matter of fact.

The website for CrossFit Collective is still in the being formed, but you can see it at www.crossfit-collective.com.

This week we are installing a pull-up station, painting, and a bit of remodeling to really make it home.

Check out the website for schedule and please call for payment options. It will be a five days a week training facility inside a standard multifaceted gym. We will have three sessions each morning, Mon-Fri, and evening sessions Wed-Fri. This is not a class to take once or twice a week, but a program designed to take you from where you are at into total fitness. It will prepare you physically to do what you want whenever you want to do it. Furthermore, we can design additional sport specific training routines for you to pursue those goals outside of a gym setting. Beware, you will get hooked on this! It's for everyone because it is so scaleable to whatever level of fitness you have. It is so practical because it holistically builds your abilities apart from machines and equipment. In short, CrossFit training can help you realize goals you never thought possible before. It is really that simply. All you have to do is bring your mind and body consistantly you will see results very quickly!

Post your comments, I'd love to hear them!

Okay, so I know that I kind of abandoned this blog for awhile, but none the less Roaming Fitness has been moving on steadily toward establishing a CrossFit box in Lancaster, Pa. Roaming Fitness has become an LLC and will have as one branch of it's business, CrossFit Collective. A place where fitness is inspired, forged, and detailed in a fun and motivating atmosphere.

My clients have been pushing themselves hard this summer with fantastic and measurable results in both sport specific and general fitness goals. It's awesome to see them find that next gear and push themselves through to a new level.

Speaking of sport specific training, part of CrossFit Collective's aim is to provide not only general preparedness in fitness, but also personal coaching for sports such as running, biking and triathlon. From fundamental mechanics, to explosive intervals of power, to economize time and training, CrossFit Collective will cover it all.

Within a few weeks we will have an official website, and most importantly, a solid location. Stay tuned. Email me with any questions or comments.

Wednesday WOD:

w/u with 5-10min full body movements and light cardio

Main set: (complete as fast as possible. Post times to comments)
100 pull-ups
100 sit-ups
100 push-ups
100 squats
1 mile run

To scale this, cut quantities in half except for run. Walk as fast as possible if need be.

Todays WOD...

warm-up at least 5 min with full range of motion (FRM) movements.

For time:

4x 50 FRM body weight squats

25 push-ups

400 meter run

Post times to comments.

To scale this down, cut quantity and distance in half. Enjoy!

On Monday, June 15, we met at Stoner Park, in Manheim Township. There were four participants using the playground as a gym. After a cardio and range of motion w/u, we practiced a few lifting movements, and headed into the Workout Of the Day (WOD). It went as follows:

5 rounds for one minute each of the following movements (rest on the fourth minute):

Straight Leg Sit-ups (no assistance)

Gymnast Rings Jump Pull-ups

Lunges (body weight)

Rest 1 min

Everyone was sweating before we even got started, but I think the grunting started in the second round. After that, the distant stares began, and the the questioning of, "how many more rounds?". In the last round, legs, arms and everything else were shaking and fully worked over. I think everyone was quite pleased with torching themselves in a workout lasting only 20 minutes!

We got first timers and experienced lifters side-by-side, both feeling the effects of pushing themselves toward the goal. Great job guys, and gals!! Keep up the drive and determination!

A brief amendment to my previous post....We will, in fact, meet at Stoner Park for June 15th at

8:00am. After that, We will then hold group training at my residence on Monday's and Friday's at 8:ooam. My address is 128 Delancy Place, Lancaster. Sorry for the mix up. Please R.S.V.P. to let me know your coming. Thanks, and keep on striving for excellence!

Well, it's time to get this party started! Enough with the excuses, delays, and waiting. I will be hosting an intro class this Saturday (June 13, 2009) at 8:00am at Stoner Park, in Manheim Township. I'll be there rain or shine, ready to instruct you through an hour long class that will include warm-up, technique skills, and a full body workout. No fees. Just let me know that your coming. All you need to bring is a sports drink, a towel, and some energy! Don't worry about how fit you think you are. All the movements are scalable to ensure that you use proper technique and full range of motion. 

Starting on June 15, Monday, we will meet two days a week (Monday and Friday) at this same park. We will start promptly at 7:00am, and then again at 8:00am. Both times will be identical workouts. There will be no fees for the first two weeks. That's four classes for free! The idea is to simply get you hooked on creative and dynamic exercising. If you would like to take part in  regularly scheduled group workouts, I will be glad to correspond with you about fees and available time slots. 

There is not a babysitting service, but the park does have a nice playground if you think that is an option for those of you with children. Please feel free to call or email for more details and questions. I am very excited to bring this to you all!

Email me at: jeremiahwilliamspt@gmail.com, or call me at (717) 669-3780. 

Welcome to RoamingFitness of Lancaster, Pennsylvania! If you are looking for a new way to become physically fit, and are tired of running the gauntlet with no results at a big gym, join us for an exciting morning or evening session of fitness that will educate, strengthen, motivate, and push you forward to your goals. We are hosting "classes" at various private and public facilities where participants will be taught technique and challenged with the "Workout Of the Day" (WOD). Every class will be a different experience, and they are always scalable for all levels of physical ability. We use both existing "natural" equipment at a location, as well as a few pieces we bring along. 

For more information and class schedule and fees, please contact Jeremiah Williams at jeremiahwilliamspt@gmail.com.