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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Tuesday 12/5

Monday, 04 December 2017 08:19

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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