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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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12 Days of Christmas workout tomorrow!!! 8:45am and 10am class times. 

If you have been paying attention over the last two weeks of workout posts you already know what is in store for tomorrow.  Karin had a great idea to leave some bread crumbs all the way up until today.  (This should explain those random 2 burpees over the bar for Christina's 30th birthday workout). Everything is there for you to go back and look, minus the 6th day calling an audible on that one. 

 

Congratulations to Nina for being selected member of the month for December. 

When did you start doing CrossFit?  

March 2011

 

Favorite WOD? 

“The Seven” or anything with a lot of rounds with low reps and a good variety of movements. 12 Days of Christmas is always fun! 

  

 Favorite Lift? 

OHS – They are just so pretty

 

Tell us a little bit about yourself (family, job, sports, military, interests, etc.).

I have a 12 old (going on 16) daughter who is my world. You may have seen Aurora in the gym with me, which makes that time extra special. Recently engaged to the love of my life, Zach Phipps – you may have also seen him around the gym… We recently got a puppy named Bella, whom we are currently obsessed with, and of course can’t forget our 4ft+ dinosaur (iguana) Rango (recently seen on America’s funniest home videos). 

When I’m not at home with them or running Aurora around to her activities, I work full time for an IT company called 4R Systems as a Client Manager. Believe it or not I have a degree in math and some certificates in Statistics and Operations Research, but based on my addition skills in the gym, you would never know. 

 

 

What were you doing before CrossFit?  

I was a competitive swimmer since I was 5 up to college, and always loved training outside the pool. Funny story - my coach in college tried to teach me a clean, and literally gave up because I was so uncoordinated (I guess) and she didn’t know how to correct it, but now I can clean 213lbs... I started working out more in the gym once swimming was over and did a few indoor sprint triathalons and then a lady persuaded me to prepare for a Figure Competition. Once was enough, and no pictures to prove it, but that’s perfectly fine with me!

I loved being in the gym and became certified in Personal Training and Strength and Conditioning. I loved the information I gained but didn’t go far with it. I’ve come to terms that I prefer being coached/trained rather than being the one to do the coaching or training. I’m more of a work horse, or as Pete would say, a Clydesdale.

 

What were your goals when joining CrossFit?  

Honestly, I was still in the thought process that I wanted to do more Figure Competitions (I qualified for Nationals by default in the comp I did – 2nd out of 2 in my weight class HA), and wanted CrossFit to be a part of my conditioning. Of course, along with looking good. I Instantly fell in love with the sport when I first tried it at King of Prussia. I love to push my limits, lift heavy and embrace the suck.. Oh and I love food, sooo figure competitions were out instantly.

 

 

Have you achieved any of those goals?  

For sure, my conditioning is great now. I’m in the best shape of my life.

 

Has CrossFit affected your life outside the Gym? 

Absolutely, it completely changed my lifestyle for the better. It has improved my confidence; general health and I’ve gained so many new friendships. 

CrossFit has made me more confident and strong both mentally and physically. It develops a great work ethic and mental toughness. When you think about it, you can relate your CrossFit training to everything outside the gym. You need to practice and train the things you aren’t good at, whether it’s the snatch or public speaking...

It also gives Aurora and even her friends a healthy role model. Aurora sees my eating habits (though I’d wish she’d pick up on them more) and that I make it a priority to get to the gym for an hour a day and that its cool for a girl to be strong, confident and competitive, yet still be girly and get dressed up. Rora always has me check in on her “guns” to show me how they’ve grown.

I was re-introduced to Zach, who is now my fiancé and someone I admire and look up to. He has become a second father to my daughter and the love of my life. Without Crossfit, we wouldn’t be where we are.

I’ve made so many new friendships and what’s even better is that we all share a similar healthy lifestyle – at Royalty and my past gyms. I love this community.

 

Do you have any other special memories/ achievments during your time here?  

Regionals 2014 with the Royalty Team was an awesome achievement, and it was so cool to see all the members that came all that way to support us – Thank you! 

My first Bar Muscle up was fun, but probably the best recent memories are when Rora comes to the gym with me and pushes herself. 

I’ve also had a few people come up and say that I’ve inspired and/or motivated them – which is probably one of the best feelings and I’m so happy to have moved them in that way. 

 

What advice would you give to a newbie just joining CrossFit Royalty? 

Just do it, work hard and do your best - everyone here wants to see you improve and succeed. We aren’t judging your baselines, everyone starts at a different point. Be consistent, show up, don’t complain or make excuses and most of all don’t worry about anyone else but yourself. Everyone had to walk in the gym for the first time and it’s always intimidating.

 

Something you might not know about me is?

In my first open – 2011, the one workout was 60 bar facing burpees, 40 OHS (65), 10 Mus.. I finished the bar facing burpees with plenty of time but couldn’t get a single OHS because my mobility wouldn’t allow me to pass below parallel. Just re-iterating that we all start somewhere, and it’s not about where we start, but how far we can go. (Seriously check my scores in the 2011 open. For the TTB WOD, did one round or so since I couldn’t do TTB either. Pretty sure I didn’t even submit the last workout because I could only get 3 C2B.)

I might be mentally tough, but I’m the least intimidating person ever. I cry watching the animal shows at Seaworld, or whenever an animal does something cool, and pretty much every movie there’s an animal in. I can’t control my body when something sad or inspirational happens in a movie, it’s embarrassing.

Also, if I’m smiling at you in a workout, I’m not making fun of you, my face just does that when I’m in pain.. also embarrassing.

 

 

Today: CrossFit and Bootcamp

Rotate through the following 4-5 times in 20-25 minutes 

(we will do a brief dynamic warm-up then go over everything and then the 1st round you perform will be with minimal weight as your true warm-up) 

-Keep the weights manageable and good control

5-8 Single Arm Hi Pull (keep the DB or KB close to the body and get your elbow as high as it can go, do not force it)

Chest Supported Underhand row x 8-10. Prop benches up on plates and laying face down grab the bar below the bench

Double OH Step-ups x 5 each leg - keeping the weights light and belly tight alternate legs 

Seated Sled drag face pull x 6-8 pulls (arms straight pull to your face, slide back and pull again)

1 minute HEAVY farmers hold using DBs- shoulder blades tight 

 

For time:

120 V-ups

Every 2:30 starting at 0:00 perform 12 GI Janes 

 

 

 

1

Congratulations to Nina for being selected member of the month for December.

Get to know her a little better below... apparently if you want to make her cry have your pet do something cool. 

 

When did you start doing CrossFit?  

March 2011

 

Favorite WOD? 

“The Seven” or anything with a lot of rounds with low reps and a good variety of movements. 12 Days of Christmas is always fun! 

  

 Favorite Lift? 

OHS – They are just so pretty

 

Tell us a little bit about yourself (family, job, sports, military, interests, etc.).

I have a 12 old (going on 16) daughter who is my world. You may have seen Aurora in the gym with me, which makes that time extra special. Recently engaged to the love of my life, Zach Phipps – you may have also seen him around the gym… We recently got a puppy named Bella, whom we are currently obsessed with, and of course can’t forget our 4ft+ dinosaur (iguana) Rango (recently seen on America’s funniest home videos). 

When I’m not at home with them or running Aurora around to her activities, I work full time for an IT company called 4R Systems as a Client Manager. Believe it or not I have a degree in math and some certificates in Statistics and Operations Research, but based on my addition skills in the gym, you would never know. 

 

 

What were you doing before CrossFit?  

I was a competitive swimmer since I was 5 up to college, and always loved training outside the pool. Funny story - my coach in college tried to teach me a clean, and literally gave up because I was so uncoordinated (I guess) and she didn’t know how to correct it, but now I can clean 213lbs... I started working out more in the gym once swimming was over and did a few indoor sprint triathalons and then a lady persuaded me to prepare for a Figure Competition. Once was enough, and no pictures to prove it, but that’s perfectly fine with me!

I loved being in the gym and became certified in Personal Training and Strength and Conditioning. I loved the information I gained but didn’t go far with it. I’ve come to terms that I prefer being coached/trained rather than being the one to do the coaching or training. I’m more of a work horse, or as Pete would say, a Clydesdale.

 

What were your goals when joining CrossFit?  

Honestly, I was still in the thought process that I wanted to do more Figure Competitions (I qualified for Nationals by default in the comp I did – 2nd out of 2 in my weight class HA), and wanted CrossFit to be a part of my conditioning. Of course, along with looking good. I Instantly fell in love with the sport when I first tried it at King of Prussia. I love to push my limits, lift heavy and embrace the suck.. Oh and I love food, sooo figure competitions were out instantly.

 

 

Have you achieved any of those goals?  

For sure, my conditioning is great now. I’m in the best shape of my life.

 

Has CrossFit affected your life outside the Gym? 

Absolutely, it completely changed my lifestyle for the better. It has improved my confidence; general health and I’ve gained so many new friendships. 

CrossFit has made me more confident and strong both mentally and physically. It develops a great work ethic and mental toughness. When you think about it, you can relate your CrossFit training to everything outside the gym. You need to practice and train the things you aren’t good at, whether it’s the snatch or public speaking...

It also gives Aurora and even her friends a healthy role model. Aurora sees my eating habits (though I’d wish she’d pick up on them more) and that I make it a priority to get to the gym for an hour a day and that its cool for a girl to be strong, confident and competitive, yet still be girly and get dressed up. Rora always has me check in on her “guns” to show me how they’ve grown.

I was re-introduced to Zach, who is now my fiancé and someone I admire and look up to. He has become a second father to my daughter and the love of my life. Without Crossfit, we wouldn’t be where we are.

I’ve made so many new friendships and what’s even better is that we all share a similar healthy lifestyle – at Royalty and my past gyms. I love this community.

 

Do you have any other special memories/ achievments during your time here?  

Regionals 2014 with the Royalty Team was an awesome achievement, and it was so cool to see all the members that came all that way to support us – Thank you! 

My first Bar Muscle up was fun, but probably the best recent memories are when Rora comes to the gym with me and pushes herself. 

I’ve also had a few people come up and say that I’ve inspired and/or motivated them – which is probably one of the best feelings and I’m so happy to have moved them in that way. 

 

What advice would you give to a newbie just joining CrossFit Royalty? 

Just do it, work hard and do your best - everyone here wants to see you improve and succeed. We aren’t judging your baselines, everyone starts at a different point. Be consistent, show up, don’t complain or make excuses and most of all don’t worry about anyone else but yourself. Everyone had to walk in the gym for the first time and it’s always intimidating.

 

Something you might not know about me is?

In my first open – 2011, the one workout was 60 bar facing burpees, 40 OHS (65), 10 Mus.. I finished the bar facing burpees with plenty of time but couldn’t get a single OHS because my mobility wouldn’t allow me to pass below parallel. Just re-iterating that we all start somewhere, and it’s not about where we start, but how far we can go. (Seriously check my scores in the 2011 open. For the TTB WOD, did one round or so since I couldn’t do TTB either. Pretty sure I didn’t even submit the last workout because I could only get 3 C2B.)

I might be mentally tough, but I’m the least intimidating person ever. I cry watching the animal shows at Seaworld, or whenever an animal does something cool, and pretty much every movie there’s an animal in. I can’t control my body when something sad or inspirational happens in a movie, it’s embarrassing.

Also, if I’m smiling at you in a workout, I’m not making fun of you, my face just does that when I’m in pain.. also embarrassing.

 

 

Another update for Thursday/Friday DEXA scans this week.  

I can also do a bike VO2 max test. If you want to know how fit your heart and lungs are and also get some heart rate (anaerobic threshold etc) data this is the test for you.  Normally $250 but this Thursday Friday it is $100 cash.

If anyone still wants a DEXA or a VO2 max test email me please.  

  

Saturday 12/16: 12 Days of Christmas workout. We will have classes at 8:45am and 10:00am 

 

 

There seems to be a little bit of confusion about our lift off on 1/6:) It is for EVERYONE. You will Snatch and Clean and Jerk within a weight class and then we will have a workout.

 

Today:

Cycle through the following for 20 minutes

Floor Press x  3  increase as you go*

Strict Pull-ups x 6-8

Banded lateral steps x 12 each way

Banded Pull aparts x 15

 

*The floor bench press is a very powerful movement to help increase upper body pushing strength.  It is a little awkward at first, start lighter and find your rhythm.  Control the bar down until your elbows touch the floor, PAUSE- then explode up, keeping the shoulder blades pinched together. you can move some serious weight with these have a spotter though

https://www.youtube.com/watch?v=beNZSHa2fiE

 

For Time:

500/400m Row

11 Hang Power Clean and Jerks (115/75)

22 Box Jump overs (24/20)

33 Russian KBS (70/55)

22 Box Jump Overs

11 Hang Power Clean and Jerks

500/400m Row

 

Bootcamp:

25 min AMRAP

10 Push-ups

15 Slam Balls

20 Mountain Climbers

250m Row

1 min rest between rounds

 

Alternating Tabata:

Hollow Rocks + Supermen

into

Bottom of Squat hold

4 minutes of hollow rocks + supermen

4 minutes of Bottom of squat hold :20 on :10 off

 

 

 

 

1

 

Congratulations to Nina for being selected member of the month for December.

Get to know her a little better below... apparently if you want to make her cry have your pet do something cool. 

 

When did you start doing CrossFit?  

March 2011

 

Favorite WOD? 

“The Seven” or anything with a lot of rounds with low reps and a good variety of movements. 12 Days of Christmas is always fun! 

  

 Favorite Lift? 

OHS – They are just so pretty

 

Tell us a little bit about yourself (family, job, sports, military, interests, etc.).

I have a 12 old (going on 16) daughter who is my world. You may have seen Aurora in the gym with me, which makes that time extra special. Recently engaged to the love of my life, Zach Phipps – you may have also seen him around the gym… We recently got a puppy named Bella, whom we are currently obsessed with, and of course can’t forget our 4ft+ dinosaur (iguana) Rango (recently seen on America’s funniest home videos). 

When I’m not at home with them or running Aurora around to her activities, I work full time for an IT company called 4R Systems as a Client Manager. Believe it or not I have a degree in math and some certificates in Statistics and Operations Research, but based on my addition skills in the gym, you would never know. 

 

 

What were you doing before CrossFit?  

I was a competitive swimmer since I was 5 up to college, and always loved training outside the pool. Funny story - my coach in college tried to teach me a clean, and literally gave up because I was so uncoordinated (I guess) and she didn’t know how to correct it, but now I can clean 213lbs... I started working out more in the gym once swimming was over and did a few indoor sprint triathalons and then a lady persuaded me to prepare for a Figure Competition. Once was enough, and no pictures to prove it, but that’s perfectly fine with me!

I loved being in the gym and became certified in Personal Training and Strength and Conditioning. I loved the information I gained but didn’t go far with it. I’ve come to terms that I prefer being coached/trained rather than being the one to do the coaching or training. I’m more of a work horse, or as Pete would say, a Clydesdale.

 

What were your goals when joining CrossFit?  

Honestly, I was still in the thought process that I wanted to do more Figure Competitions (I qualified for Nationals by default in the comp I did – 2nd out of 2 in my weight class HA), and wanted CrossFit to be a part of my conditioning. Of course, along with looking good. I Instantly fell in love with the sport when I first tried it at King of Prussia. I love to push my limits, lift heavy and embrace the suck.. Oh and I love food, sooo figure competitions were out instantly.

 

 

Have you achieved any of those goals?  

For sure, my conditioning is great now. I’m in the best shape of my life.

 

Has CrossFit affected your life outside the Gym? 

Absolutely, it completely changed my lifestyle for the better. It has improved my confidence; general health and I’ve gained so many new friendships. 

CrossFit has made me more confident and strong both mentally and physically. It develops a great work ethic and mental toughness. When you think about it, you can relate your CrossFit training to everything outside the gym. You need to practice and train the things you aren’t good at, whether it’s the snatch or public speaking...

It also gives Aurora and even her friends a healthy role model. Aurora sees my eating habits (though I’d wish she’d pick up on them more) and that I make it a priority to get to the gym for an hour a day and that its cool for a girl to be strong, confident and competitive, yet still be girly and get dressed up. Rora always has me check in on her “guns” to show me how they’ve grown.

I was re-introduced to Zach, who is now my fiancé and someone I admire and look up to. He has become a second father to my daughter and the love of my life. Without Crossfit, we wouldn’t be where we are.

I’ve made so many new friendships and what’s even better is that we all share a similar healthy lifestyle – at Royalty and my past gyms. I love this community.

 

Do you have any other special memories/ achievments during your time here?  

Regionals 2014 with the Royalty Team was an awesome achievement, and it was so cool to see all the members that came all that way to support us – Thank you! 

My first Bar Muscle up was fun, but probably the best recent memories are when Rora comes to the gym with me and pushes herself. 

I’ve also had a few people come up and say that I’ve inspired and/or motivated them – which is probably one of the best feelings and I’m so happy to have moved them in that way. 

 

What advice would you give to a newbie just joining CrossFit Royalty? 

Just do it, work hard and do your best - everyone here wants to see you improve and succeed. We aren’t judging your baselines, everyone starts at a different point. Be consistent, show up, don’t complain or make excuses and most of all don’t worry about anyone else but yourself. Everyone had to walk in the gym for the first time and it’s always intimidating.

 

Something you might not know about me is?

In my first open – 2011, the one workout was 60 bar facing burpees, 40 OHS (65), 10 Mus.. I finished the bar facing burpees with plenty of time but couldn’t get a single OHS because my mobility wouldn’t allow me to pass below parallel. Just re-iterating that we all start somewhere, and it’s not about where we start, but how far we can go. (Seriously check my scores in the 2011 open. For the TTB WOD, did one round or so since I couldn’t do TTB either. Pretty sure I didn’t even submit the last workout because I could only get 3 C2B.)

I might be mentally tough, but I’m the least intimidating person ever. I cry watching the animal shows at Seaworld, or whenever an animal does something cool, and pretty much every movie there’s an animal in. I can’t control my body when something sad or inspirational happens in a movie, it’s embarrassing.

Also, if I’m smiling at you in a workout, I’m not making fun of you, my face just does that when I’m in pain.. also embarrassing.

 

 

Another update for Thursday/Friday DEXA scans this week.  

I can also do a bike VO2 max test. If you want to know how fit your heart and lungs are and also get some heart rate (anaerobic threshold etc) data this is the test for you.  Normally $250 but this Thursday Friday it is $100 cash.

If anyone still wants a DEXA or a VO2 max test email me please.  

  

Saturday 12/16: 12 Days of Christmas workout. We will have classes at 8:45am and 10:00am 

 

Saturday 1/6: CrossFit Royalty's first lift off.  If you want to show off how much you lift plan on coming the 6th

 

Today:

Back Squat 5 x 2

-The first rep has a 2 second pause, 2nd rep is normal down and up. Try and perform 3 of the 5 sets around the weight you finished off last weeks 2 pause reps with

 

10 min AMRAP

10 Wallballs to 12/10 feet (20/14) - try to throw to a slightly higher target than usual if you can't make the 12/10

30 Double unders (50 singles)

-every minute beginning at 0:00 perform 3 deadlifts (250/165)

-DL weight should be heavier than usual but you should never hesitate to pick up the bar 

 

7 min AB-Rap

15 Straight leg raises

10 Supine Trunk Twists

15 Weighted Sit-ups 

10 Supine Trunk Twists 

 

Bootcamp:

For time:

3 Rounds 

21 Air Squats 

15 KBS

9 Box Jump Overs

 

10 min AMRAP

10 Wallballs

30 Double unders (50 singles)

-Every minute beginning at 0:00 perform 5 KB SDHP

 

7 min AB-Rap

15 Straight leg raises

10 Supine Trunk Twists

15 Weighted Sit-ups 

10 Supine Trunk Twists 

 

 

 

 

 

 

1

Another update for Thursday/Friday DEXA scans this week.  

I can also do a bike VO2 max test. If you want to know how fit your heart and lungs are and also get some heart rate (anaerobic threshold etc) data this is the test for you.  Normally $250 but this Thursday Friday it is $100 cash.

If anyone still wants a DEXA or a VO2 max test email me please.  

  

Saturday 12/16: 12 Days of Christmas workout. We will have classes at 8:45am and 10:00am 

 

Saturday 1/6: CrossFit Royalty's first lift off.  If you want to show off how much you lift plan on coming the 6th

 

Today:

20-25 minutes

Bench Press

4 x 3 82.5% (ideally 5lbs heavier than last week, or for ladies hit two sets at last weeks weight and 2 sets at 5lbs heavier)

4 x 1-2 @ 105% 5 second negative and then get assistance from spotter on the way up.

Bent over row:

Double KB Alternating Row 4 x 16 (8/8)

Heavy Weighted Plank

4 x :20 

-Keep an eye on your time, the focus is the bench press. If you can cycle through the 4 x 3 bench the Bent over rows and the planks within 12-14 minutes you will be all set to do the negatives 

 

For Time:

5 Rounds

15 Burpees to plate

12/9 Cal Row

9 TTB 

-For larger classes if there is no open rowers, perform 9/6 calories on the bike. Musical rowers:)

 

Bootcamp:

18 min ALT EMOM:

1) 8-10 Dips + 5-10-5 shuttle run

2) Double KB Bent over row x 8-10 + 5-10-5 shuttle run

3) :30 Weighted plank

 

For the dips and Row aim to finish each before the :30 mark at :30 do your shuttle run. Goal is to try to be within 1 second from the 1st to the 12th

 

For Time:

5 Rounds

15 Burpees

12/9 Cal Row

9 TTB

 

 

1

What a great time at our Holiday Party Saturday! A huge thank you to Heather and Chris for being such amazing hosts.  

 

Couple of Dates:

Thursday and Friday 12/14, 12/15 I will be doing DEXA body comp scans if anyone is interested.  The cost is $50

Thursday time slots 9:30am-1pm. Friday time slots 8am-1:30pm email me if you are interested

  

Saturday 12/16: 12 Days of Christmas workout. We will have classes at 8:45am and 10:00am 

 

Saturday 1/6: CrossFit Royalty's first lift off.  If you want to show off how much you lift plan on coming the 6th

 

 

Today:

We are celebrating a few recent Birthday's of Alex (11/20), Felicia (12/4) and Sam (12/8) 

they asked for a few movements that actually fit in pretty well. Blame them 

 

10 minutes to review bear complex and work to a moderate 2 rep 

(do 3-5 lifts)

 

Since they turned 26, 26, 25 respectively their average age is 25.66667 soooo

25:40 AMRAP (yes an extra :40 of fun) 

1 Rope Climb (6 Single arm ring rows 3/3) 

8 Alternating Pistols (MB Lunges) 

2 Bear Complexes (135/95) (Scale the weight)

-1 minute rest between rounds (if you finish a round past the 24:40 mark you can add to your score by performing Power Cleans until time runs out) 

 

Bootcamp:

For Time:

50 Weighted Sit-ups

50 Weighted Russian Twists (L/R=1)

-starting at 0:00 and every 2:00 perform 10/8 cals on bike

10 minute cap

 

25 Min AMRAP

10 Jumping Pull-ups 

8 MB Lunges 

6 ManMakers 

- 1 minute rest between rounds 

 

1

Couple of Dates:

Thursday and Friday 12/14, 12/15 I will be doing DEXA body comp scans if anyone is interested.  The cost is $50

Thursday time slots 9:30am-1pm. Friday time slots 8am-1:30pm email me if you are interested

 

Tonight is our Holiday Party, if you haven't yet please RSVP on the Facebook Event. If you don't have Facebook please send a message via courier that you will be able to attend. We will have The Reed's address on the event page and on the white board. 

-For the White Elephant remember to keep the gift under $30 we will go over the rules before we start.  Only thing ahead of time is keep the wrap job to something very easily opened. Think 1 piece of tape

 

Saturday 12/16: 12 Days of Christmas workout.  We will adjust the schedule slightly that day.  

 

Saturday 1/6: CrossFit Royalty's first lift off.  If you want to show off how much you lift plan on coming the 6th

 

Suffer Saturday:

10 rounds for time:

2 Ring Muscle Ups* (2 C2B + 2 Dips)

4 Deadlift (315/205)

8 Burpees

24 Dubs (75 Singles)

 

* Rx if you break the muscle ups you must perform 20 lunges after each round you break them

 

 

10am

4 Rounds: 20-25 minutes to take turns (give each other a push on the bike) 

:45 Max Calories on the bike (everything you got)

:15 seconds rest 

:45 Max Distance farmers carry (go heavy, try and control your breathing)

-Rest as needed between efforts 

 

Every 3:00** for 15 minutes 

20 Lateral Bar Hops 

7 Deadlifts (155/105) *

1 Hang Power Clean (155/105) *

4 Front Squats (155/105) *

15/12 Cal Row 

 

*For Rx This is an unbroken complex. With the built in rest (assuming you push:) this should be no problem.  Any breaks require you to take off 1 article of clothing....I jest, I jest.  If you break it will cost you 4 burpees before continuing 

**Rx+ complete 1 round every 2:30 

rest the remainder of the 3:00. Fastest and slowest round 

 

 

 

1

Couple of Dates:

Thursday and Friday 12/14, 12/15 I will be doing DEXA body comp scans if anyone is interested.  The cost is $50

Thursday time slots 9:30am-1pm. Friday time slots 8am-1:30pm email me if you are interested

 

Tomorrow is our Holiday Party, if you haven't yet please RSVP on the Facebook Event. If you don't have Facebook please send a message via courier that you will be able to attend. We will have The Reed's address on the event page and on the white board. 

-For the White Elephant remember to keep the gift under $30 we will go over the rules before we start.  Only thing ahead of time is keep the wrap job to something very easily opened. Think 1 piece of tape

 

Saturday 12/16: 12 Days of Christmas workout.  We will adjust the schedule slightly that day.  

 

Saturday 1/6: CrossFit Royalty's first lift off.  If you want to show off how much you lift plan on coming the 6th

 

Today: CrossFit and Bootcamp

25 minutes to work through the following:

DB Bench Press 3 x 12-18 reps (shoulders back chase the pump)

Then: 4 sets 

Banded lateral Steps  x 16' each way

Banded shoulder circuit (internal/external + high rows + straight arm lat pulls) x 12 each

Banded Side raises x 10 

DB side bends x 10-15 each side

 

Two 6 min AMRAPs

6 KB Taters (55/35)

12 Push-ups

16 V-ups 

rest 3 minutes between AMRAPS 

 

Two separate scores 

 

 

 

 

1

Couple of Dates:

Thursday and Friday 12/14, 12/15 I will be doing DEXA body comp scans if anyone is interested.  The cost is $50

Thursday time slots 9:30am-1pm. Friday time slots 8am-1:30pm email me if you are interested

 

This Saturday is our Holiday Party, if you haven't yet please RSVP on the Facebook Event. If you don't have Facebook please send a message via courier that you will be able to attend. We will have The Reed's address on the event page and on the white board. 

-For the White Elephant remember to keep the gift under $30 we will go over the rules before we start.  Only thing ahead of time is keep the wrap job to something very easily opened. Think 1 piece of tape

 

Saturday 12/16: 12 Days of Christmas workout.  We will adjust the schedule slightly that day.  

 

Saturday 1/6: CrossFit Royalty's first lift off.  If you want to show off how much you lift plan on coming the 6th

 

Today:

10-15 minutes of Goat work 

 

20 min Fran'ish Ladder 

400/320m Row

1 Thruster (95/65)

5 Pull-ups 

2 Thrusters (95/65)

5 Pull-ups

3 Thrusters (95/65)

5 Pull-ups

4 Thrusters (95/65)

5 Pull-ups

400/320m row

5 Thrusters 

5 Pull-ups

...

Starting with and everytime you complete 4 rounds row 400/320m 

 

Rx+ (115/75 and C2B)

 

 

Bootcamp:

10-15 minutes of Goat work 

 

20 min Fran'ish Ladder 

400/320m Row

1 DB Thruster 

5 Pull-ups 

2 DB Thrusters 

5 Pull-ups

3 DB Thrusters

5 Pull-ups

4 DB Thrusters 

5 Pull-ups

400/320m row

5 DB Thrusters 

5 Pull-ups

...

Starting with and everytime you complete 4 rounds row 400/320m 

 

 

1

Couple of Dates:

Thursday and Friday 12/14, 12/15 I will be doing DEXA body comp scans if anyone is interested.  The cost is $50

Thursday time slots 9:30am-1pm. Friday time slots 8am-1:30pm email me if you are interested

 

This Saturday is our Holiday Party, if you haven't yet please RSVP on the Facebook Event. If you don't have Facebook please send a message via courier that you will be able to attend. We will have The Reed's address on the event page and on the white board. 

-For the White Elephant remember to keep the gift under $30 we will go over the rules before we start.  Only thing ahead of time is keep the wrap job to something very easily opened. Think 1 piece of tape

 

Saturday 12/16: 12 Days of Christmas workout.  We will adjust the schedule slightly that day.  

 

Saturday 1/6: CrossFit Royalty's first lift off.  If you want to show off how much you lift plan on coming the 6th

 

Today:

Cycle through the following 5 times or 20 minutes

2 reps of 2 second Pause Back Squats (try to bump up a bit from last week) build in weight

Backwards sled drag length of gym. (push through your heels) build in weight

L-sit hold :15-:30 (knee tuck) 

 

3 Rounds for time:

4 DB Snatch R (50/35)

4 DB Snatch L (50/35)

16 TTB (kipping knee raises or V-ups)

4 DB Snatch R

4 DB Snatch L

64 Double Unders (125 singles)

-1 minute rest between rounds 

 

Bootcamp:

Cycle through the following 5 times or 20 minutes

5 reps of 1 second Pause Double KB Squats

Backwards sled drag length of gym. (push through your heels) build in weight

L-sit hold :15-:30 (knee tuck) 

 

3 Rounds for time:

4 DB Snatch R (50/35)

4 DB Snatch L (50/35)

16 TTB (kipping knee raises or V-ups)

4 DB Snatch R

4 DB Snatch L

64 Double Unders (125 singles)

-1 minute rest between rounds 

 

 

1

Couple of Dates:

Thursday and Friday 12/14, 12/15 I will be doing DEXA body comp scans if anyone is interested.  The cost is $50

Thursday time slots 9:30am-1pm. Friday time slots 8am-1:30pm email me if you are interested

 

This Saturday is our Holiday Party, if you haven't yet please RSVP on the Facebook Event. If you don't have Facebook please send a message via courier that you will be able to attend. We will have The Reed's address on the event page and on the white board. 

-For the White Elephant remember to keep the gift under $30 we will go over the rules before we start.  Only thing ahead of time is keep the wrap job to something very easily opened. Think 1 piece of tape

 

Saturday 12/16: 12 Days of Christmas workout.  We will adjust the schedule slightly that day.  

 

Saturday 1/6: CrossFit Royalty's first lift off.  If you want to show off how much you lift plan on coming the 6th

 

Today:

Bench Press 4-5 x 3 @ 80% + 3 x 1-2 reps at 100% with a 5 second negative (for the 100% lifts have a spotter holding the bar as you lower it slowly to your chest, once it touches both parties will lift it up)

Between sets of Bench:

Superset 3-5 Strict Pull-ups + 8-10 Hammer curls

 

With a partner:

For Time:

50/40 Calorie Row (each) -doesn't have to be 50 at once for each person but each person must do 50 before moving on

25 Synchronized Push Press (95/65) (lock out together)

50 Partner MB Sit-ups (14/10) - Both do a sit-up, one touches the MB behind their head then passes it to partner 

25/20 Cal Row (each) 

50 Synchronized Air Squats (hips below parallel together, lock out together)

After 50th Air Squat

Cash out: alternate 5 sets each 

3 Burpee Box Jumps (24/20)

 

Bootcamp:

Tabata:

Renegade row

Uneven push-ups (alternate 1 hand back and forth on low paralettes)

V-ups 

1 min rest between movements 

 

For Time:

50 Calorie Row (each) -doesnt have to be 50 at once for each person but each person must do 50 before moving on

25 Synchronized DB Push Press 

50 Partner MB Sit-ups - Both do a sit-up, one touches the MB behind their head then passes it to partner 

25 Cal Row (each) 

50 Synchronized Air Squats (hips below parallel together, lock out together)

After 50th Air Squat 

Cash out: alternate 5 sets each 

3 Burpee Box Jumps 

 

 

 

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