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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Monday 7/24

Friday, 21 July 2017 10:10

 

Today will be the start of the renovations at the front of the gym.  Please be mindful when you walk into the gym and if there is any changes in coming in through the back instead we will post that on Facebook.  

 

Today:

1 Rep Max Back Squat

-Let's see if all the volume over the last month paid off

 

For Time:

"Fran"

21-15-9

Thrusters (95/65)

Pull-ups

 

7 min AB-RAP

5 Dragon Flags

15 Knee Tuck Sit-ups

30 Weighted Russian Twists 

 

Bootcamp:

10 min AMRAP

20 Squats

30 Lateral Plate Hops

20 Push-ups

30 Mountain Climbers

 

For Time:

20-16-12

Ring Rows

Single Arm DB Thrusters (split each set in half)

 

7 min AB-RAP

5 Dragon Flags

15 Knee Tuck Sit-ups

30 Weighted Russian Twists 

 

 

 

Saturday 7/22

Friday, 21 July 2017 07:48

CrossFit Kids will return next Saturday 7/29

 

We are really excited to announce that starting Monday 7/24 we are going to be making big improvements to the gym!!!! We are going to be adding a kids area, front desk and extending the gym floor!!! So PLEASE PLEASE PLEASE pardon our appearance while this goes on.  It will be in the front of the gym and will not affect class schedule. Our goal is to get this done as quick as possible:) Just be cognizant of it when you come in the door and if we need to enter through the back on occasion we will post something.  

 

Congratulations to Jess for being member of the month for July!!! 

 

Get to know her a bit more below, and if you want to snag a picture with her be sure to stand on her right:)

When did you start doing CrossFit?  

May 2013 

Favorite WOD? 

  Long chippers like 12 days of Christmas or endurance wods

 Favorite Lift? 

 Back squats and cleans

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

 Played soccer and softball growing up and rugby in college.  Outside of crossfit, I play in a volleyball league and run races occasionally (ran Ragnar Relay with Pat, Luke, Kevin and Mike S. in June).  Also love to travel – preferably active and adventurous (like bungee jumping in New Zealand – which I did twice!).  I have a huge travel bucket list!  There’s so much to see and do in this country and the world.

What were you doing before CrossFit?  

 Running (ran my first half marathon the previous fall) and “lifted” light dumbbells occasionally

What were your goals when joining CrossFit?  

 To keep myself active during the offseason for running (hated treadmills and would not run outside in the winter).  I also hoped it would make me a better runner.  I had no desire to lift heavy weights…crazy how that changed.

Have you achieved any of those goals?  

Yeah…it definitely made me a faster, stronger runner…but I also got hooked on crossfit that “running” as my sport took a back seat. 

Has CrossFit affected your life outside the Gym? 

 Besides making some awesome friends, it has also helped make me mentally stronger and able to handle life’s bumps easier.

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

 I remember when I got my first C2B…no matter how much I tried, I couldn’t get high enough and one day Misbah gave me the goal of getting it by the end of the month…with a few cues from him, I got it that day J  I also have a lot of great memories from all the team competitions I’ve done with Royalty folks.

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

 Don’t get caught up in comparing yourself to others…everyone’s progress is different.  Celebrate every PR and milestone, but don’t rush them.  Build the foundations and skills first and progress will happen.  On the flipside, don’t be afraid to get out of your comfort zone and push the weight or attempt a new skill when ready.

Something you might not know about me is?

I really hate box jumps…oh wait, everyone knows that ;)  I broke my nose playing rugby…and it was the first game that my mom came to watch, haha.  On the plus side, it was really nice to have her there to take me to the hospital and she stayed until my nose was reset.  It was never reset properly…so I really hate taking pictures from the left side because I feel like my nose is still facing the right.

 

EWOD/GWOD:

15-20 minutes of Gymnastics Goat Work

 

For Time:

"Elizabeth"

21-15-9

Cleans (135/95) - these are squat

Ring Dips

 

 

10am:

20 min AMRAP

200m Run

10 Burpees

 

rest 5 minutes

 

5 min AMRAP

20 MB Sit-ups

20 Banded GM  

Friday 7/21

Thursday, 20 July 2017 07:50

CrossFit Kids will return next Saturday 7/29

 

We are really excited to announce that starting Monday 7/24 we are going to be making big improvements to the gym!!!! We are going to be adding a kids area, front desk and extending the gym floor!!! So PLEASE PLEASE PLEASE pardon our appearance while this goes on.  It will be in the front of the gym and will not affect class schedule. Our goal is to get this done as quick as possible:) Just be cognizant of it when you come in the door and if we need to enter through the back on occasion we will post something.  

 

Congratulations to Jess for being member of the month for July!!! 

 

Get to know her a bit more below, and if you want to snag a picture with her be sure to stand on her right:)

When did you start doing CrossFit?  

May 2013 

Favorite WOD? 

  Long chippers like 12 days of Christmas or endurance wods

 Favorite Lift? 

 Back squats and cleans

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

 Played soccer and softball growing up and rugby in college.  Outside of crossfit, I play in a volleyball league and run races occasionally (ran Ragnar Relay with Pat, Luke, Kevin and Mike S. in June).  Also love to travel – preferably active and adventurous (like bungee jumping in New Zealand – which I did twice!).  I have a huge travel bucket list!  There’s so much to see and do in this country and the world.

What were you doing before CrossFit?  

 Running (ran my first half marathon the previous fall) and “lifted” light dumbbells occasionally

What were your goals when joining CrossFit?  

 To keep myself active during the offseason for running (hated treadmills and would not run outside in the winter).  I also hoped it would make me a better runner.  I had no desire to lift heavy weights…crazy how that changed.

Have you achieved any of those goals?  

Yeah…it definitely made me a faster, stronger runner…but I also got hooked on crossfit that “running” as my sport took a back seat. 

Has CrossFit affected your life outside the Gym? 

 Besides making some awesome friends, it has also helped make me mentally stronger and able to handle life’s bumps easier.

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

 I remember when I got my first C2B…no matter how much I tried, I couldn’t get high enough and one day Misbah gave me the goal of getting it by the end of the month…with a few cues from him, I got it that day J  I also have a lot of great memories from all the team competitions I’ve done with Royalty folks.

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

 Don’t get caught up in comparing yourself to others…everyone’s progress is different.  Celebrate every PR and milestone, but don’t rush them.  Build the foundations and skills first and progress will happen.  On the flipside, don’t be afraid to get out of your comfort zone and push the weight or attempt a new skill when ready.

Something you might not know about me is?

I really hate box jumps…oh wait, everyone knows that ;)  I broke my nose playing rugby…and it was the first game that my mom came to watch, haha.  On the plus side, it was really nice to have her there to take me to the hospital and she stayed until my nose was reset.  It was never reset properly…so I really hate taking pictures from the left side because I feel like my nose is still facing the right.

 

 

For Time:

5 Rope Climbs (15 Strict Chin-ups)

25 SOH (115/75)

50 TTB

25 Power Cleans (115/75)

5 Rope Climbs (15 Strict Chin-ups)

 

Cycle through the following until the 30:00 mark

1 min of Double OH KB or DB walk -belly tight, rib cage down

1 min of Bicep plate walk (take 2-3 plates and hold them together in front your body with you arms bent at 90 degrees) 

15 Single Arm Banded Triceps extension (attach a band to a pull-up bar)

10 Single Leg KB RDL each leg 

 

 

Bootcamp:

15 Min AMRAP

10 Renegade Rows (each arm)

15 DB Push Press

20 KB SDHP

25 V-ups

 

Cycle through the following until the 30:00 mark

1 min of Double OH KB or DB walk -belly tight, rib cage down

1 min of Bicep plate walk (take 2-3 plates and hold them together in front your body with you arms bent at 90 degrees) 

15 Single Arm Banded Triceps extension (attach a band to a pull-up bar)

10 Single Leg KB RDL each leg 

 

 

 

 

Thursday 7/20

Wednesday, 19 July 2017 08:02

Congratulations to Jess for being member of the month for July!!! 

 

Get to know her a bit more below, and if you want to snag a picture with her be sure to stand on her right:)

When did you start doing CrossFit?  

May 2013 

Favorite WOD? 

  Long chippers like 12 days of Christmas or endurance wods

 Favorite Lift? 

 Back squats and cleans

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

 Played soccer and softball growing up and rugby in college.  Outside of crossfit, I play in a volleyball league and run races occasionally (ran Ragnar Relay with Pat, Luke, Kevin and Mike S. in June).  Also love to travel – preferably active and adventurous (like bungee jumping in New Zealand – which I did twice!).  I have a huge travel bucket list!  There’s so much to see and do in this country and the world.

What were you doing before CrossFit?  

 Running (ran my first half marathon the previous fall) and “lifted” light dumbbells occasionally

What were your goals when joining CrossFit?  

 To keep myself active during the offseason for running (hated treadmills and would not run outside in the winter).  I also hoped it would make me a better runner.  I had no desire to lift heavy weights…crazy how that changed.

Have you achieved any of those goals?  

Yeah…it definitely made me a faster, stronger runner…but I also got hooked on crossfit that “running” as my sport took a back seat. 

Has CrossFit affected your life outside the Gym? 

 Besides making some awesome friends, it has also helped make me mentally stronger and able to handle life’s bumps easier.

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

 I remember when I got my first C2B…no matter how much I tried, I couldn’t get high enough and one day Misbah gave me the goal of getting it by the end of the month…with a few cues from him, I got it that day J  I also have a lot of great memories from all the team competitions I’ve done with Royalty folks.

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

 Don’t get caught up in comparing yourself to others…everyone’s progress is different.  Celebrate every PR and milestone, but don’t rush them.  Build the foundations and skills first and progress will happen.  On the flipside, don’t be afraid to get out of your comfort zone and push the weight or attempt a new skill when ready.

Something you might not know about me is?

I really hate box jumps…oh wait, everyone knows that ;)  I broke my nose playing rugby…and it was the first game that my mom came to watch, haha.  On the plus side, it was really nice to have her there to take me to the hospital and she stayed until my nose was reset.  It was never reset properly…so I really hate taking pictures from the left side because I feel like my nose is still facing the right.

 

 

We are really excited to announce that starting Monday 7/24 we are going to be making big improvements to the gym!!!! We are going to be adding a kids area, front desk and extending the gym floor!!! So PLEASE PLEASE PLEASE pardon our appearance while this goes on.  It will be in the front of the gym and will not affect class schedule. Our goal is to get this done as quick as possible:) Just be cognizant of it when you come in the door and if we need to enter through the back on occasion we will post something.  

 

 

Today:

20 Rep MAX Back Squat

-You can jump anywhere from 5-15lbs from Monday and go for 20 reps

 

For time:

25 Box Overs (any way you like, no hands) (24/20)

1000m Row

800m Run

25 Box Overs (24/20)

 

7 min AB-RAP

20 Flutter Kicks

20 Hello Dollies

20 Plank Birddogs (in plank raise your L arm + R Leg hold for a second that's 1 rep)

 

Bootcamp:

10 Min AMRAP

10 Renegade Rows

20 Walking Lunges

30 Sit-ups

 

 

For Time:

25 Box Overs

1000m row

800m run

25 box overs

 

 

Image may contain: 1 person, smiling, standing, plant, mountain, tree, sky, outdoor and nature

 

Congratulations to Jess for being member of the month for July!!! 

 

Get to know her a bit more below, and if you want to snag a picture with her be sure to stand on her right:)

When did you start doing CrossFit?  

May 2013 

Favorite WOD? 

  Long chippers like 12 days of Christmas or endurance wods

 Favorite Lift? 

 Back squats and cleans

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

 Played soccer and softball growing up and rugby in college.  Outside of crossfit, I play in a volleyball league and run races occasionally (ran Ragnar Relay with Pat, Luke, Kevin and Mike S. in June).  Also love to travel – preferably active and adventurous (like bungee jumping in New Zealand – which I did twice!).  I have a huge travel bucket list!  There’s so much to see and do in this country and the world.

What were you doing before CrossFit?  

 Running (ran my first half marathon the previous fall) and “lifted” light dumbbells occasionally

What were your goals when joining CrossFit?  

 To keep myself active during the offseason for running (hated treadmills and would not run outside in the winter).  I also hoped it would make me a better runner.  I had no desire to lift heavy weights…crazy how that changed.

Have you achieved any of those goals?  

Yeah…it definitely made me a faster, stronger runner…but I also got hooked on crossfit that “running” as my sport took a back seat. 

Has CrossFit affected your life outside the Gym? 

 Besides making some awesome friends, it has also helped make me mentally stronger and able to handle life’s bumps easier.

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

 I remember when I got my first C2B…no matter how much I tried, I couldn’t get high enough and one day Misbah gave me the goal of getting it by the end of the month…with a few cues from him, I got it that day J  I also have a lot of great memories from all the team competitions I’ve done with Royalty folks.

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

 Don’t get caught up in comparing yourself to others…everyone’s progress is different.  Celebrate every PR and milestone, but don’t rush them.  Build the foundations and skills first and progress will happen.  On the flipside, don’t be afraid to get out of your comfort zone and push the weight or attempt a new skill when ready.

Something you might not know about me is?

I really hate box jumps…oh wait, everyone knows that ;)  I broke my nose playing rugby…and it was the first game that my mom came to watch, haha.  On the plus side, it was really nice to have her there to take me to the hospital and she stayed until my nose was reset.  It was never reset properly…so I really hate taking pictures from the left side because I feel like my nose is still facing the right.

 

HEADS UP: NO 6:30am Classes today

 

We are really excited to announce that starting Monday 7/24 we are going to be making big improvements to the gym!!!! We are going to be adding a kids area, front desk and extending the gym floor!!! So PLEASE PLEASE PLEASE pardon our appearance while this goes on.  It will be in the front of the gym and will not affect class schedule. Our goal is to get this done as quick as possible:) Just be cognizant of it when you come in the door and if we need to enter through the back on occasion we will post something.  

 

Today:

After warm-up spend the first 10-15 minutes working on a movement of your choice. Keep it simple and only pick 1.  (snatch, HSPU, Pistols etc.)

 

20 min AMRAP

2 Bar Muscle-ups

4 HSPU

8 KB Snatch (55/35) (4/4)

 

Alternative workout 

20 min AMRAP

6 C2B

8 HR Push-ups

10 KB Snatch (55/35) (5/5)

 

Bootcamp:

2 Rounds for time + calories 

1 min Max Effort Cal AB

100ft Bear Crawl

100ft Broad Jump

2 min rest between rounds

 

22 min AMRAP

15 Weighted Sit-ups

10 GI Janes 

50m Sprint 

30 seconds rest between rounds

 

 

 

 

 

 

Tuesday 7/18

Monday, 17 July 2017 10:28

 

 

Today:

15 Min AMRAP

6 Unbroken Power Cleans

400m Run 

-You pick the weight on the cleans, go light and cardio or go heavy and work for each rep

-You can go 50% or less and just rip through for cardio you could go 55-65% and work a combo of strength and speed

-You can go greater than 70% and really have to work to go unbroken

 

Score total rounds and weight used.  And today instead of getting 1 rep for leaving the gym for the last 400m you can build you score by continuing on with extra cleans.  So for example Joe finished his 6th full round and has 1:30 left and begins his 7th set of cleans.  He has to do them unbroken, and then is left with :45.  He can now do single power cleans to build his score.  He does 8 more cleans his score is 6+14 

 

Cycle through the following unit the clock hits 30:00

:10-:15 Single arm hang

10 reps hamstring step-ups (in hip extension walk up and down a plate on your heels, 5 reps leading right leg, 5 reps with left leg leading)

2 Full length trips of farmers carry.  Go heavy its ok to put them down

20 Banded Face Pulls 

 

 

Bootcamp:

15 min AMRAP

20 KBS

300m Run 

 

Cycle through the following unit the clock hits 30:00

:10-:15 Single arm hang

10 reps hamstring step-ups (in hip extension walk up and down a plate on your heels, 5 reps leading right leg, 5 reps with left leg leading)

2 Full length trips of farmers carry.  Go heavy its ok to put them down

20 Banded Face Pulls 

Monday 7/17

Sunday, 16 July 2017 16:36

 

Some Good News Bad News:

The bad news is Coach Misbah has decided to stay in California.  The palm trees and sunshine were too much of a draw for him.  The good news is he has secured a position working for Marcus Filly in San Rafael California.  To say that Coach Misbah will be missed is an understatement. We all loved having him around to work with us, help us and joke with us.  I know I speak for everyone when we wish him the best of luck in this new chapter in his life.  We will look forward to when he comes home to visit and he can tell us how amazing the surfer dude lifestyle is. 

Coach Blair is going to be taking over OLY class for good, programming and coaching. 

 

Today:

This is the last week for the 20 rep squats :) On Thursday we will max out the 20 reps. Today we will increase 5lbs from Thursday and then Thursday you can add another 5lbs or jump to something you want to try and hit (maybe 10 or 15 lbs heavier).  If you will not be here Thursday you can try to max it out today

 

20 rep Back Squat

-Add 5lbs from Thursday

 

For Time:

60/50 Cal Row

Then 4 Rounds

12 Push Press (95/65)

10 OH Lunge (95/65)

40 Double unders (100 Singles)

 

At the 16 min mark

 

7 min AB-RAP

15 Straight leg Pulses

20 Supine T Trunk Rotations (L/R=2)

25 weighted sit-ups

 

 

Bootcamp:

Tabata:

Air Squats

No Push-up Burpees

Cal Bike

 

1 min rest between exercises

 

For Time:

4 Rounds

10 Push-ups

10 Lunges

10 Box Overs

 

7 min AB-RAP

15 Straight leg Pulses

20 Supine T Trunk Rotations (L/R=2)

25 weighted sit-ups

 

 

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