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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Monday 12/4 Happy 30th Birthday Christina!!!

Friday, 01 December 2017 09:56

 

Christina turned 30 yesterday!!!!!!!! Make sure when you see her you wish her an amazing decade!

(She even got to create the workout)

 

Couple of Dates:

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

 

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:

5 sets or 20 minutes 

Step Back Elevated lunges with Banded Distraction pulling you outward x 5 - fight for knee over toe line (Hold a KB or DB in the front rack position) 

10 Banded Pull Throughs (https://www.youtube.com/watch?v=MkwSzIaeZYg)- wider stance

:30 Single arm Plate OH hold- belly + butt tight 

 

Christina's 30th Birthday WORKOUT!!!

(It has been 2 for 2 lately for people telling me it is their Birthday and then they get to pick it, if you have a Birthday coming up maybe roll the dice)

 

12 Min AMRAP

2 Bar Facing Burpees

30 Power Cleans (95/65)

30 Burpees

30 KBS (55/35)

30 Box Jumps (24/20) 

 

 

Bootcamp:

5 sets or 20 minutes 

Step Back Elevated lunges with Banded Distraction pulling you outward x 5 - fight for knee over toe line (Hold a KB or DB in the front rack position) 

10 Banded Pull Throughs (https://www.youtube.com/watch?v=MkwSzIaeZYg)- wider stance

:30 Single arm Plate OH hold- belly + butt tight 

 

Christina's 30th Birthday WORKOUT!!!

12 Min AMRAP

2 Burpees Over the KB

30 DB Power Cleans 

30 Burpees 

30 KBS

30 Box Jumps 

 

 

 

 

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