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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Sunday 11/25

Saturday, 24 November 2012 13:02

The Saturday class thoroughly enjoying some kneeling splits after lunges, butterfly sit-ups and bear crawls.

Couple of announcements first:

1) Today our Olympic lifting coach Jon Zajac will be in around 1pm. I encourage everyone (if your able) to swing by around then to see what he can offer.  Jon is currently training to make the 2016 Olympic team for weight lifting.  He is a terrifc coach for the Olympic lifts (snatch & clean and jerk).  He charges $30 per 1 hour small group session. Stop by or hang out until 1ish to watch and talk to Jon if you have any questions. 

2) Remember to log-in to Zenplanner to sign up for classes on a daily basis:)  If you are having problems talk to one of the coaches or shoot us an email.

 

For todays workout make sure you wear or bring high socks.  If you have baseball/softball batting gloves or work type gloves (not Mittens) bring them, and we are going to be running outside, but everyone should be plenty warmed up by then.

Partner workout: 1 person works while the other person rests. reps will be split evenly

2 rounds for total reps

3 minutes rope climb (12ft/10ft) 1:1

3 minutes burpee box overs (24/20 with top touches)

3 minutes medball slams (40/20)

3 minutes 150m sprint 1:1

 

Saturday 11/24

Friday, 23 November 2012 13:26

Big Congrats to Bob getting his first Muscle-up yesterday.  (this picture was actually of his 5th or 6th).  Awesome job Bob!

 

AMRAP in 14 minutes of

12 OH lunges (45/25)

18 Butterfly sit-ups

24m bear crawl

Black Friday 11/23

Thursday, 22 November 2012 19:57

Hope everyone had a wonderful Thanksgiving, and got some R&R.

Today we will go over Power Cleans.

If you have power cleans you will hit 3 x 2, 3 x 1  heavy but not max.  Rest 60 seconds between sets.

 

Then:

For time

10, 8, 6, 4, 2

Power Clean (135/95)

Pistols

 

Good video on the bar movement of a power clean



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And I am sure a few of you are curious as to what a pistol is, enjoy

http://gymnasticswod.com/content/pistol

Thursday 11/21 Happy Thanksgiving!!!

Wednesday, 21 November 2012 10:09

HAPPY THANKSGIVING!!!

Reminder WOD today at 8am only... WOD tomorrow Black Friday 10 am only.  Get your shopping done early.  

 

Todays workout is a team workout, the rest is a surprise.

Come in to find out.

Wednesday 11/21

Tuesday, 20 November 2012 12:46

Holiday Schedule:

Thursday- Class at 8am

Friday- Class at 10am

Saturday- Normal schedule through Zenplanner

 

Also most of you have been having problems with signing up for classes.  That should be fixed.  I tried three separate people and it worked for all three.  Whatever you do, DO NOT select "drop in".  I actually would suggest using the email you received from Zenplanner and follow the link

https://crossfitroyalty.zenplanner.com/zenplanner/portal/login.cfm

Enter your username and password there and then select the classes you want to attend.  

 

Ok now the important stuff...

Strength: Shoulder Press 15 minutes to work to a 5 RM

then,

3 rds for time

9 Push Press (115/75)

12 toes to bar

15 Bent over row (115/75)

200m SPRINT 

 



 

 

 

Tuesday 11/20

Monday, 19 November 2012 14:06

Teaching Session: On back squats...during this time we will set a 5 RM on back squat.

 

WOD: For time

20 Back Squats (135/95)

10 lateral bar hops

15 Back Squats (135/95)

20 lateral bar hops

10 Back Squats (135/95)

30 lateral bar hops

5 Back Squats (135/95)

40 lateral bar hops

 

Midline: Tabata Plank

 

Just a heads up...everyone needs to be ready for this partner workout coming in the next few days!!!

http://vimeo.com/52480711

Monday 11/19

Sunday, 18 November 2012 17:21

Special thanks to everyone that came out for the inaugural workout. Bob, Jamie, Jeff, Nicole, Tara, Carly, Jamie, Dianna, Heather, Cris, Adam. 

Also Congrats to Coach George, who ran the Philly Marathon Sunday in a time of 3:40:27. 

Today:

Spend 15-20 minutes working on Kipping pull-ups. (If you can already Kip, spend the time working on Deadhang from the fat bar, add weight if possible for a heavy 5)

Then:

12 Minute AMRAP

5 Pullups

10 Kettlebell swings (55/35)

15 burpees

 

Good quick video on Kipping pull-ups



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