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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Tuesday 2/13

Monday, 12 February 2018 19:35

 

The open is coming!!!! Next Thursday we will see what Dave Castro has in store for us.  Any guesses??????

 

If you want to participate in the open and see how you stack up against the world go to games.crossfit.com and sign-up.  Please select CrossFit Royalty as your team. 

 

Like years past we will perform the open workouts Saturday mornings with heats and judges.  If you don't want to sign-up and still participate on Saturdays please do so!!!!

 

Who is excited???????

 

 

Today:

Cycle through the following 4x

Front Racked Bulgarian Split squats x 6 each leg

Double OH Walk x 1 length

Strict Pull-ups x 10-12 (use a band if needed to get 10 a set minimum, more for muscular endurance today)

 

For time:

40/30 Cal Row

30 TTB

30 Front Squats (135/95)

30 TTB

40/30 Cal Row

 

Bootcamp:

Cycle through the following 4x

DB or KB Bulgarian Split squats x 6 each leg

Double OH Walk x 1 length

Strict Pull-ups x 10-12 (use a band if needed to get 10 a set minimum, more for muscular endurance today)

 

For Time:

45 Cal Row

30 TTB (or V-ups)

45 MB Cleans

30 TTB or V-ups

45 Cal Row

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