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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Thursday 12/7

Tuesday, 05 December 2017 09:51

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 

 

 

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