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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Congrats to Will for Member of the Month for November! Will and his parents have been coming here for a few months now and Will has been a staple at 5:30pm everyday.  You may also catch him some mornings at 5:30am before school.  Keep up the hard work Will!

 

Get to know Will a little better following the announcements:

 

Today kicks off SPIRIT WEEK. Today is 80s day!

Also this week is bring a friend week.  They can come everyday this week should they chose.

 

Heads up: There will be NO 6:30am class tomorrow (Tuesday morning) all other classes are on as scheduled

Also the gym will be closing Friday after the 5:30pm class so we can all get to happy our

 

Friday is our 5 year happy hour celebration. Karin and I will be buying apps and drink tickets sooooooo if you haven't yet please scroll back and sign-up so we can get a head count

 

 

When did you start doing CrossFit?  

November 15, 2015.

 

Favorite WOD? 

Partner Adrian. 

 

 Favorite Lift? 

Any type of clean.

 

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

I’m 12 and in 7th grade at Perkiomen Valley.  I have two older brothers and I used to play soccer.

 

What were you doing before CrossFit?  

I played soccer for five years.

 

What were your goals when joining CrossFit?  

I wanted to challenge myself and when I started I never jumped a rope, so getting even just five was definitely a goal.

 

Have you achieved any of those goals?  

Yes!  It is definitely a challenge and I can  do singles and am proficient at doubles.

 

Has CrossFit affected your life outside the Gym? 

CrossFit has made me a lot stronger and gives me an excuse to not have to do homework right when I get home.

 

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

I PRed my back squat and hang clean.

  

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

The only competition is with yourself... or if you’re in a competition.

 

Something you might not know about me is?

I LOVE seafood, but I HATE pizza and hamburgers/hotdogs.

 


Final week of the Wendler Cycle before we max right before Thanksgiving so you can all say "What I am thankful for this Thanksgiving is a PR Front Squat and Deadlift because I am strong"

 

Today:

Wendler Front Squat round 3 week 3

1 x 5 75%, 1 x 3 85% 1 x 1+ 95%

 

For total reps: (bring your abacuses)

3 Rounds

1 minute at each station (:50 of work followed by :10 transition time)

Cal AB

Double unders (count singles as 1 rep as well)

TTB

Alt DB Snatch (50/35)

GI Janes

Cal Row

 

Large classes will be split up and start at different stations. The Bikes will have 3 different seat heights and you will be grouped up based on seat height

 

 

Bootcamp:

12 minutes cycle through the following

:15 Single leg wall sit L

:15 Single Leg wall sit R

15 Banded GM

15 Hollow Rocks

20 Plank Hip touches

 

 

For total reps:

 

3 Rounds

 

1 minute at each station (:50 of work followed by :10 transition time)

 

Cal AB

 

Double unders or single unders

 

TTB or hanging leg raises

 

Alt DB Snatch

 

GI Janes

 

Cal Row

 

 

 

 

 

Saturday 11/11 Veteran's Day

Friday, 10 November 2017 09:00

 

Our flag still waves because our Veterans never wavered.  

 

Please sign-up for the 5 year Happy Hour 

https://docs.google.com/forms/d/1oJRe97lnJtq5Apaf7uuSsYk7-T6tFAYviaSIOo15z3I/edit?ts=59f8fa7d

 

2 dates: Friday 11/17 5 Year Party Happy Hour at the Tavern and Saturday 12/9 is our Holiday party at the Reed's house 4pm.  Please comment in the members page if you are coming and what you can bring.

 Next week is "Spirit Week" and BRING a friend week

 

So you all can plan in advance for spirit week:

Monday: 80s day

Tuesday: Mismatch day (clash all over)

Wednesday: Goth Day (think Black lipstick)

Thursday: College Day (wear your school pride)

Friday: Royalty Day (Purple lots and lots of purple)

 

Suffer Saturday:

"Holleyman"

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel

30 Rounds for time:

5 Wallballs (20/14)

3 HSPU

1 Power Clean (225/155)

 

 

10am

 

"Pheezy"

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, FL, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan.

He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

 

3 Rounds 

5 Front Squats (165/115)

18 Pull-ups

5 Deadlifts (225/155)

18 TTB

5 Push Jerks (165/115)

18 HR Push-ups 

 

Friday 11/10

Thursday, 09 November 2017 08:35

Please sign-up for the 5 year Happy Hour 

https://docs.google.com/forms/d/1oJRe97lnJtq5Apaf7uuSsYk7-T6tFAYviaSIOo15z3I/edit?ts=59f8fa7d

 

2 dates: Friday 11/17 5 Year Party Happy Hour at the Tavern and Saturday 12/9 is our Holiday party at the Reed's house 4pm.  Please comment in the members page if you are coming and what you can bring.

 Next week is "Spirit Week" and BRING a friend week

 

So you all can plan in advance for spirit week:

Monday: 80s day

Tuesday: Mismatch day (clash all over)

Wednesday: Goth Day (think Black lipstick)

Thursday: College Day (wear your school pride)

Friday: Royalty Day (Purple lots and lots of purple)

 

Today:

3 Sets 

RDL x 8-10 (light/mod, tension on hamstrings)

Bottoms up Single KB Front Rack walk up R back L

 

5 Rounds every 4 minutes 

(score slowest round)

4 Rope Climbs 

16 KBS (55/35)

12 Burpee Box Overs (24/20) - any way you can get over the box 

 

-Scale rope climbs to 1-3, 2-4 halfway climbs, 5 seated pulleys or 6 single arm ring rows per side

Scoring the slowest round today means you need to accomplish 2 things 

1) finish all rounds as best as you can to ensure some form of rest

2) you have to keep the pace 

 

Use your rest wisely so you can be comfortable trying to get through the RC efficiently round 1-5 

 

Bootcamp:

2 sets 

Double KB RDL x 12-15

Single Arm Bottoms up KB Front rack walk up R back L

.5 mile bike (85%+ effort)

 

5 rounds: New round every 4 minutes

score slowest round

10 Jumping Pull-ups (pull-up bar even or higher than the base of your palm)

15 KBS 

10 Burpee Box Overs 

 

 

 

 

 

 

 

Thursday 11/9

Wednesday, 08 November 2017 08:44

Please sign-up for the 5 year Happy Hour before Thursday 11/9 so we can get an idea of headcount

https://docs.google.com/forms/d/1oJRe97lnJtq5Apaf7uuSsYk7-T6tFAYviaSIOo15z3I/edit?ts=59f8fa7d

 

2 dates: Friday 11/17 5 Year Party Happy Hour at the Tavern and Saturday 12/9 is our Holiday party at the Reed's house 4pm.  Please comment in the members page if you are coming and what you can bring.

 Next week is "Spirit Week" and BRING a friend week

 

So you all can plan in advance for spirit week:

Monday: 80s day

Tuesday: Mismatch day (clash all over)

Wednesday: Goth Day (think Black lipstick)

Thursday: College Day (wear your school pride)

Friday: Royalty Day (Purple lots and lots of purple)

 

Today:

Single Arm DB complex x 3-4 sets each arm

(3 Push Press + 3 Push Jerk + 3 Split Jerk )

Chin ups 3-4 sets x 8-10 reps

 

For Time:

21-15-9

Cleans (95/65) - all reps must be squatted

SOH (95/65)

 

7 min AB-RAP

20 Hanging Flutter kicks (scap retracted)

20 Prone Trunk Rotations

:30 rest

 

Bootcamp:

3 rounds

10 Alt DB Strict Press

10 Single Arm Ring Rows

10 Alt DB Step-ups

 

For time:

30-20-10

Alt DB Snatch

DB Goblet Squat

 

7 min AB-RAP

20 Hanging Flutter kicks (scap retracted)

20 Prone Trunk Rotations

:30 rest

 

Wednesday 11/8

Tuesday, 07 November 2017 08:27

Please sign-up for the 5 year Happy Hour before Thursday 11/9 so we can get an idea of headcount

https://docs.google.com/forms/d/1oJRe97lnJtq5Apaf7uuSsYk7-T6tFAYviaSIOo15z3I/edit?ts=59f8fa7d

 

2 dates: Friday 11/17 5 Year Party Happy Hour at the Tavern and Saturday 12/9 is our Holiday party at the Reed's house 4pm.  Please comment in the members page if you are coming and what you can bring.

 Next week is "Spirit Week" and BRING a friend week

 

So you all can plan in advance for spirit week:

Monday: 80s day

Tuesday: Mismatch day (clash all over)

Wednesday: Goth Day (think Black lipstick)

Thursday: College Day (wear your school pride)

Friday: Royalty Day (Purple lots and lots of purple)

 

Today:

Deadlift Round 3 week 2 

1 x 3 70%, 1 x 3 80%, 1 x 3+ 90%

 

Teams of 2 

3 scores

1) 2 min Max Calories Bike 

directly into

2) 3 minutes max calories Rower

directly into 

3) 20 x 200m run for time

 

You will be partnered with someone that is roughly the same height as you.  

You can share the bike/row work however you like. 200m runs must alternate 

 

Bootcamp:

For time ish:

60 Banded Good mornings 

-Every 12 reps complete 10 v-ups 

 

directly into

 

For Time ish:

50 MB ground to OH

-Every 10 reps complete 10 russian twists 

 

With a partner

3 scores

1) 2 min Max Calories Bike 

directly into

2) 3 minutes max calories Rower

directly into 

3) 20 x 200m run for time

 

You will be partnered with someone that is roughly the same height as you.  

You can share the bike/row work however you like. 200m runs must alternate 

 

Tuesday 11/7

Monday, 06 November 2017 07:48

Please sign-up for the 5 year Happy Hour before Thursday 11/9 so we can get an idea of headcount

https://docs.google.com/forms/d/1oJRe97lnJtq5Apaf7uuSsYk7-T6tFAYviaSIOo15z3I/edit?ts=59f8fa7d

 

2 dates: Friday 11/17 5 Year Party Happy Hour at the Tavern and Saturday 12/9 is our Holiday party at the Reed's house 4pm.  Please comment in the members page if you are coming and what you can bring.

 Next week is "Spirit Week" and BRING a friend week

 

So you all can plan in advance for spirit week:

Monday: 80s day

Tuesday: Mismatch day (clash all over)

Wednesday: Goth Day (think Black lipstick)

Thursday: College Day (wear your school pride)

Friday: Royalty Day (Purple lots and lots of purple)

 

Today:

Cycle through the following for 15 minutes

Side plank DB ext rotations x 5-8 each side (ligh DB)

5 Wall Angels

Heavy farmers carry 3 lengths

 

4 Rounds for time:

10 Power Snatch (95/65)

10 OH Lunges (95/65)

20 Push-ups

20 Box Jump Overs (24/20)

 

Bootcamp:

Cycle through the following for 15 minutes

Side plank DB ext rotations x 5-8 each side (ligh DB)

5 Wall Angels

Heavy farmers carry 3 lengths

 

4 Rounds for time:

10 DB Snatch L

5 OH Lunges L

10 DB Snatch R

5 OH Lunges R

20 Push-ups

20 Box Jump Overs

 

 

 

 

Monday 11/6

Tuesday, 31 October 2017 10:16

2 dates: Friday 11/17 5 Year Party Happy Hour at the Tavern and Saturday 12/9 is our Holiday party at the Reed's house 4pm.  Please comment in the members page if you are coming and what you can bring.

 Next week is "Spirit Week" and BRING a friend week

 

So you all can plan in advance for spirit week:

Monday: 80s day

Tuesday: Mismatch day (clash all over)

Wednesday: Goth Day (think Black lipstick)

Thursday: College Day (wear your school pride)

Friday: Royalty Day (Purple lots and lots of purple)

 

Today:

Front Squat Round 3 week 2

1 x 3 70%, 1 x 3 80%, 1 x 3+ 90%

 

"Half sized 14.4"

14 min AMRAP

30 Cal Row

25 TTB

20 Wallballs (20/14)

15 Power Cleans (135/95)

10 Muscle-ups (15 C2B pull-ups) - (modify the MU number to something you can do in 2 sets) 

 

5 minutes as many high plank knees to elbows as possible

-Every minute must hold a :30 plank 

 

 

Bootcamp:

4 Rounds 

:30 row for distance

:30 rest

4 Rounds 

:30 bike for calories

:30 rest

4 Rounds

:30 Max no push-up burpees

:30 rest 

 

 

14 Min AMRAP

30 Cal Row

25 TTB (V-ups)

20 Wallballs 

15 Double Russian KBS

10 Pull-ups 

 

5 minutes as many high plank knees to elbows as possible

-Every minute must hold a :30 plank 

 

 

 

 

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