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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Wednesday 12/6

Tuesday, 05 December 2017 08:55

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 

 

 

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