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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348


Friday 12/15

Thursday, 14 December 2017 09:07


12 Days of Christmas workout tomorrow!!! 8:45am and 10am class times. 

If you have been paying attention over the last two weeks of workout posts you already know what is in store for tomorrow.  Karin had a great idea to leave some bread crumbs all the way up until today.  (This should explain those random 2 burpees over the bar for Christina's 30th birthday workout). Everything is there for you to go back and look, minus the 6th day calling an audible on that one. 


Congratulations to Nina for being selected member of the month for December. 

When did you start doing CrossFit?  

March 2011


Favorite WOD? 

“The Seven” or anything with a lot of rounds with low reps and a good variety of movements. 12 Days of Christmas is always fun! 


 Favorite Lift? 

OHS – They are just so pretty


Tell us a little bit about yourself (family, job, sports, military, interests, etc.).

I have a 12 old (going on 16) daughter who is my world. You may have seen Aurora in the gym with me, which makes that time extra special. Recently engaged to the love of my life, Zach Phipps – you may have also seen him around the gym… We recently got a puppy named Bella, whom we are currently obsessed with, and of course can’t forget our 4ft+ dinosaur (iguana) Rango (recently seen on America’s funniest home videos). 

When I’m not at home with them or running Aurora around to her activities, I work full time for an IT company called 4R Systems as a Client Manager. Believe it or not I have a degree in math and some certificates in Statistics and Operations Research, but based on my addition skills in the gym, you would never know. 



What were you doing before CrossFit?  

I was a competitive swimmer since I was 5 up to college, and always loved training outside the pool. Funny story - my coach in college tried to teach me a clean, and literally gave up because I was so uncoordinated (I guess) and she didn’t know how to correct it, but now I can clean 213lbs... I started working out more in the gym once swimming was over and did a few indoor sprint triathalons and then a lady persuaded me to prepare for a Figure Competition. Once was enough, and no pictures to prove it, but that’s perfectly fine with me!

I loved being in the gym and became certified in Personal Training and Strength and Conditioning. I loved the information I gained but didn’t go far with it. I’ve come to terms that I prefer being coached/trained rather than being the one to do the coaching or training. I’m more of a work horse, or as Pete would say, a Clydesdale.


What were your goals when joining CrossFit?  

Honestly, I was still in the thought process that I wanted to do more Figure Competitions (I qualified for Nationals by default in the comp I did – 2nd out of 2 in my weight class HA), and wanted CrossFit to be a part of my conditioning. Of course, along with looking good. I Instantly fell in love with the sport when I first tried it at King of Prussia. I love to push my limits, lift heavy and embrace the suck.. Oh and I love food, sooo figure competitions were out instantly.



Have you achieved any of those goals?  

For sure, my conditioning is great now. I’m in the best shape of my life.


Has CrossFit affected your life outside the Gym? 

Absolutely, it completely changed my lifestyle for the better. It has improved my confidence; general health and I’ve gained so many new friendships. 

CrossFit has made me more confident and strong both mentally and physically. It develops a great work ethic and mental toughness. When you think about it, you can relate your CrossFit training to everything outside the gym. You need to practice and train the things you aren’t good at, whether it’s the snatch or public speaking...

It also gives Aurora and even her friends a healthy role model. Aurora sees my eating habits (though I’d wish she’d pick up on them more) and that I make it a priority to get to the gym for an hour a day and that its cool for a girl to be strong, confident and competitive, yet still be girly and get dressed up. Rora always has me check in on her “guns” to show me how they’ve grown.

I was re-introduced to Zach, who is now my fiancé and someone I admire and look up to. He has become a second father to my daughter and the love of my life. Without Crossfit, we wouldn’t be where we are.

I’ve made so many new friendships and what’s even better is that we all share a similar healthy lifestyle – at Royalty and my past gyms. I love this community.


Do you have any other special memories/ achievments during your time here?  

Regionals 2014 with the Royalty Team was an awesome achievement, and it was so cool to see all the members that came all that way to support us – Thank you! 

My first Bar Muscle up was fun, but probably the best recent memories are when Rora comes to the gym with me and pushes herself. 

I’ve also had a few people come up and say that I’ve inspired and/or motivated them – which is probably one of the best feelings and I’m so happy to have moved them in that way. 


What advice would you give to a newbie just joining CrossFit Royalty? 

Just do it, work hard and do your best - everyone here wants to see you improve and succeed. We aren’t judging your baselines, everyone starts at a different point. Be consistent, show up, don’t complain or make excuses and most of all don’t worry about anyone else but yourself. Everyone had to walk in the gym for the first time and it’s always intimidating.


Something you might not know about me is?

In my first open – 2011, the one workout was 60 bar facing burpees, 40 OHS (65), 10 Mus.. I finished the bar facing burpees with plenty of time but couldn’t get a single OHS because my mobility wouldn’t allow me to pass below parallel. Just re-iterating that we all start somewhere, and it’s not about where we start, but how far we can go. (Seriously check my scores in the 2011 open. For the TTB WOD, did one round or so since I couldn’t do TTB either. Pretty sure I didn’t even submit the last workout because I could only get 3 C2B.)

I might be mentally tough, but I’m the least intimidating person ever. I cry watching the animal shows at Seaworld, or whenever an animal does something cool, and pretty much every movie there’s an animal in. I can’t control my body when something sad or inspirational happens in a movie, it’s embarrassing.

Also, if I’m smiling at you in a workout, I’m not making fun of you, my face just does that when I’m in pain.. also embarrassing.



Today: CrossFit and Bootcamp

Rotate through the following 4-5 times in 20-25 minutes 

(we will do a brief dynamic warm-up then go over everything and then the 1st round you perform will be with minimal weight as your true warm-up) 

-Keep the weights manageable and good control

5-8 Single Arm Hi Pull (keep the DB or KB close to the body and get your elbow as high as it can go, do not force it)

Chest Supported Underhand row x 8-10. Prop benches up on plates and laying face down grab the bar below the bench

Double OH Step-ups x 5 each leg - keeping the weights light and belly tight alternate legs 

Seated Sled drag face pull x 6-8 pulls (arms straight pull to your face, slide back and pull again)

1 minute HEAVY farmers hold using DBs- shoulder blades tight 


For time:

120 V-ups

Every 2:30 starting at 0:00 perform 12 GI Janes 




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