This email address is being protected from spambots. You need JavaScript enabled to view it.

2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348


Tuesday 4/23

Tuesday, 16 April 2013 14:25

Dave getting a nice scorpion tail while everyone cheers him on.

We are closed Friday night, Saturday and Sunday this weekend.  



3 rounds for time

400m run

50 flutter kicks

40 Bicycle sit-ups

30 Leg levers

20 Plank bird dogs (10 each arm/leg)

10 KTE



Monday 4/22

Tuesday, 16 April 2013 14:12

Chris with his game face on!!!

Open house Saturday May 18th!!!

No classes this Friday night, Saturday or Sunday.  



20 minutes to establish a 1RM Clean and Jerk

6 minute AMRAP

Clean and Jerk (155/105)

For this you may cluster it or power clean the weight, but then you must front squat, from there you can thruster it. The rep finishes with bar locked out overhead.

Afterwards: NFT

4 rope climbs per person. wear long socks 



Sunday 4/21

Tuesday, 16 April 2013 09:32

Keisha about to rip the bar off the floor.



4 teams complete for time

3 rounds

500m Row

15 box jumps (24/20) 

20 KB SDHP (55/35)

25 foot burpee broad jump

30 AB mat sit ups

35 Air Squats

400m Run

Only one person can be working at 1 station at a time (EXCEPT for the run).  

One person starts on the rower, once they are finished 2nd person in line gets on the rower.  Person one proceeds through the course.  Time is called when the anchor person crosses the threshold of the gym after the 400m run.

Saturday 4/20

Tuesday, 16 April 2013 09:31

Bill enjoying some time on the rower (fitting actually) with his son and pizza.


Open house May 18th!

We are closed next Friday night - Sunday (26th-28th)



Spend 10 minutes working on Double unders...if you can string 30+ dubs work on triple unders

For time

100 Double unders

25 Wallballs (20/14)

75 Double unders

25 Wallballs (20/14)

50 Double unders 

25 Wallballs (20/14)


For the triple unders you are going to need to jump a little higher than usual:)


Friday 4/19

Tuesday, 16 April 2013 09:10

Tara getting a High five from Keisha post 13.5 (great pic)

OPEN HOUSE Saturday May 18th.  Tell your friends!!!

Reminder*** We will be closed next Friday night-Sunday (26th-28th) as 16 of us go down to MD to represent CF Royalty.  If you are interested in coming down for the day talk to one of the coaches.

1 week from today 100 burpee challenge starts

Jon will be here Sunday, let one of the coaches know if you want to work with him.



Take 15 minutes to practice pistols and TTB/KTE


For time:

5 rounds

10 TTB

10 MB Sit-ups (20/14)

10 Pistols (L+R=2)





Thursday 4/18

Tuesday, 16 April 2013 08:26

Sean getting up there for his C2B!!!

Heads up....Our "Open House" Will be Saturday May 18th.  Start spreading the word!!!


Ok so some of you were complaining (esp. on Tues) that you hate burpees, really who hates burpees.  So in an attempt to decrease the amount of people that loath burpees starting next Friday we will do a 100 burpee challenge.  Next Friday 4/26 the WOD for everyone will be 100 burpees for time.  This will be your benchmark and then starting 4/27 for 100 days anyone who wants to participate will do burpees everyday.  You will start with 1 on Day 1. Then 2 on Day 2, 3 day 3 etc.  And then on day 100 we will re-test 100 burpees and see some amazing time decreases.  Sound good? It better because you are doing it:)


If you need help with your Olympic lifts let one of the coaches know you would like to work with Jon this Sunday.



20 Minutes to establish a 1RM Power Clean (no squat)

12 minute AMRAP

24 Lateral Bar hops (RX is both feet at once)

12 Push ups

6 Power Cleans (185/115) 

For some the PC is going to be where you slow up, that is fine just go HARD on the hops and push-ups to get back to the PC and have more time to play with it.  If the 185/115 is cake, pace initially then bring it home




Wednesday 4/17

Monday, 15 April 2013 13:39

Kaitlin about to explode through that kip!


If you want to work with Jon this Sunday on the OLY lifts let one of the coaches know



20 Minutes to find 1RM of OHS


For time:


5 Rounds

400m run

15 OHS (95/65)

Member Login

Find Us on Facebook