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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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 Congratulations to Chris for being September's Member of the Month.  Get to know him a little more below (shhhh he's just a big teddy bear)

When did you start doing CrossFit?  
 
 I think it was January or February of 2012 – got me with a “get social” promotional advertisement
 
Favorite WOD? 
 
  Anything with heavier weights without running or box jumps – Recent WOD that incorporated assault bike between various lifts with a partner was a great one
 
 Favorite Lift? 
 
 Cleans, any style
 
Tell us a little bit about yourself (family, job, sports, military, interests, etc.).
 
 I have a beautiful wife named Heather and two great kids Jack (8) and Kennedy (20 months).  I work in finance for Lincoln Financial Group and have been there for 9 years. 
I have played every sport, literally every sport, but focused on football (kicker) playing for all 4 years of college and short period of time professionally (big stretch) indoors.  In high school I played soccer at the same time as football and was thrower (shot put, discus, and javelin) for the track team in the off seasons. I started lifting at the age of 14 so strength training was always a component of my regimin.
Beyond CrossFit and work, most of my time is spent with family activity and time with friends.  I love being social, at least in a casual setting, so at some point you will likely be invited to the house for some sort of CrossFit party.
 
What were you doing before CrossFit?  
 
 A year before I started CrossFit I ran my first, and only one to date, half marathon in Disney.  It was one of those goals I wanted to throw out there to see if I could do it.  I then ran the Broad Street run.  I was also doing a lot of circuit training and HIIT type work (high intensity interval training) – I lack patience so I need workouts that keep me interested.
 
What were your goals when joining CrossFit?  
 
 I didn’t have any goals, just wanted something new and to maintain my level of fitness.  Then the Open started and I kept seeing the same names do better than me, that’s when I started having CrossFit goals…
 
Have you achieved any of those goals?  
 
Let’s just say I was able to do better than the person I wanted to.
 
Has CrossFit affected your life outside the Gym? 
 
 Without a doubt, all of my friends that are active in my life have come from CrossFit.  Not to be too personal but I went through a divorce about a year before I started doing CrossFit and I realized that my life lacked a personal component outside of family and work.  CrossFit has been instrumental in creating the balance between work, family, and social interaction.  I honestly can’t imagine my life without it, is that sad?
 
Do you have any other special memories/ achievements during your time here?  
 
 Qualifying as a team for Regionals, winning the Turkey Throwdown (I believe 3 times), every MAAC, qualifying individually for Granite Games, and competing as a team at WZA in Miami.  The memory of the interactions and experiences far exceeded the value of the achievement.
 
What advice would you give to a newbie just joining CrossFit Royalty? 
 
 Know your role, kidding but serious.  Know what you are able to do and push yourself where you can but learn where you can’t.  No one comes into CrossFit being able to do everything but those who get better faster push themselves to be better.  Also, say hi to me, I won’t bite – when I mess with you it’s because I want to get to know you, I’m not trying to be a dick.
 
Something you might not know about me is?
 
I’m very self-conscious
 
 
CrossFit KIDS is BACK!!! We are breaking it up into two groups.  Saturday mornings at 8:00am will be for Kids ages 3-6 
Sundays at 8:30am.  It will run simultaneously to KB class :)
 
Email us with any questions 

 

Today:

Wendler Deadlift using 90% of your max

1 x 5 65%, 1 x 5 75%, 1 x 5+ 85%

 

For Time:

4 Rounds

15 Cal Row

20 KB SDHP (55/35)

25 Box Jump Overs (24/20)

 

2 Rounds

20 Hip Extensions

1 min banded hamstring each leg

 

 

 

Bootcamp:

12 minutes

10 Cal Bike

15 Banded Good Mornings

20 Step weighted bear crawl

 

For Time:

4 Rounds

15 Cal Row

20 KB SDHP

25 Box Jump Overs

 

2 Rounds

20 Hip Extensions

1 min banded hamstring each leg

 

 

 

 

 

 

 

Tuesday 9/19

Sunday, 17 September 2017 18:22

 

Today:

Cycle through the following for 15 minutes:

1-5 five second negative HSPU- (kick off if needed)- Sub 5 seven second negative seated Z-presses

21 Banded face pulls (7 forehead, 7 neck, 7 sternum)

10 Banded Adduction each leg

 

With a Partner:

14 min As many reps as possible:

Burpees

 

-one partner works, one rests.  GO HARD when it is your turn to work

 

7 min AB-RAP

5 Strict Hanging Leg Raises

10 Reverse sit-ups with hip pop

15 Weighted Crunches

20 Superman

 

Bootcamp:

Cycle through the following for 15 minutes:

10 Alternating seated shoulder press

21 Banded pulls (7 forehead, 7 neck, 7 sternum)

 

With a Partner:

12 min As many reps as possible:

Burpees

 

-one partner works, one rests.  GO HARD when it is your turn to work

 

7 min AB-RAP

5 Strict Hanging Leg Raises

10 Reverse sit-ups with hip pop

15 Weighted Crunches

20 Superman

 

 

Monday 9/18

Sunday, 17 September 2017 07:07

 

Starting off the week with a bang, hope everyone had a restful weekend

Today:

Front Squat Week 1 (or Back Squat)

Using 90% of last weeks max- This is the weight you will work off for the next 3 weeks

1 x 5 @ 65%, 1 x 5 @ 75%, 1 x 5+ @ 85%. For the 3rd set do a max rep set

 

Suzy Jo Front Squatted 235lbs for a max.  She will take 90% of that and use it as her "max" which is 210lbs.  She will use the 210 to calculate her 3 sets.

 

"Karlen"

For Time:

3 Rounds

400m Run

21 KBS (55/35)

12 Pull-ups

50 Wallballs (20/14)

 

 

Bootcamp:

10 min AMRAP

250m Row

10 Sit Sit

15 Reverse Sit-ups

20 Russian Twists

 

"Karlen"

3 Rounds for Time:

400m Run

21 KBS

12 Pull-ups

50 Wallballs

 

Saturday 9/16

Thursday, 14 September 2017 08:07

EWOD/GWOD:

6 minutes: Max Distance Handstand Walk

 

3 Rounds

30 Wallballs (20/14)

30 Snatches (75/55)

30 V-ups

30 Pull-ups

 

-rest 2 minutes between rounds-

 

 

10am

"Swole Saturday"

4 Super sets:

Bench Press x 10 reps (light/moderate)

Seated Hammer Curls x 12 reps

-Finish the bench and go right into the curls, rest 2 minutes between sets

 

2 Super sets:

2 Arm Banded triceps ext x 50 (yes 50 or as close to it as you can get

ME Farmers hold (heavy)

-Finish the triceps ext. and go right into Hold. rest 2 minutes between sets

 

11 min AMRAP

150m MB Run (20/14)

5 Burpee Broad Jumps (4')

-step on the gas for 11 minutes

 

 

 

Friday 9/15

Wednesday, 13 September 2017 12:32

Today:

If you missed either of the maxes this week (Front Squat or Deadlift) take the first 25 minutes of class to make those up.

If you hit both lifts take the beginning portion of class to work on any skill/lift that you like

 

For Time:

50 Cal Row

100 Sit-ups

50 Alt DB Snatch (50/35)

100 Walking Lunges

 

Bootcamp:

For Quality:

3 Rounds

10 Cossack squats

:30 HS Hold (or 2 wall walks)

10 Single Arm Banded Rows (each arm)

10 Glute bridge hamstring walk-ups (5 per leg)

 

For Time:

50 Cal Row

100 Sit-ups

50 DB Snatch

100 Walking Lunges

Thursday 9/14

Wednesday, 13 September 2017 11:54

 

Today:

Cycle through the following for 20 minutes:

1 Rope Climb (or rope climb practice, OR static rope hold)

6-8 Step back banded Lunges (each leg)- attach the light band to the rig so the band is pulling your knee out- you must fight the tension.  

20' banded lateral steps each way 

1 Arm OH Plate walk (switch after a full length)

:30 weighted plank 

 

10 min Ladder:

1 Strict Press (95/65)

1 Ring Row

2 Strict Press

2 Ring Rows 

...

 

Bootcamp:

Cycle through the following for 20 minutes:

1 Rope Climb (or rope climb practice, OR static rope hold)

6-8 Step back banded Lunges (each leg)- attach the light band to the rig so the band is pulling your knee out- you must fight the tension.  

20' banded lateral steps each way 

1 Arm OH Plate walk (switch after a full length)

:30 weighted plank 

 

10 min AMRAP

10 Calorie Bike

10 DB SOH

10 Pull-ups (set-up bands if needed)

Wednesday 9/13

Tuesday, 12 September 2017 11:12

 

Today:

1 RM Deadlift 

 

16 Min AMRAP

30 Dubs

6 Unbroken Power Cleans *

200m Run 

 

*Pick a moderate weight for you, something that you can move with relative ease early but will get tough as the workout progresses. 

-Be sure to drop your hips and keep your chest up 

 

Bootcamp:

3 Rounds at a brisk pace:

15 Banded Hip Ext each leg

12 Weighted Step-ups (6/6)

9 Slam Balls 

6 Renegade Rows (Push-up + 2 Rows) 

 

16 min AMRAP

50 Single Unders 

10 Double KB DL

200m Run

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