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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Monday 5/22

Sunday, 21 May 2017 13:28

This is Coach Kate's last week before she goes one maternity leave!!! She will still be around the gym but just taking a hiatus from coaching

 

Here is the updated schedule for the next month or so until Coach Kate is back.

Tues/Thurs 5:30 and 6:30am will be coached by Pete. Friday at 5:30/6:30am will be Zach/Pete

Monday there will be no 9am class, Karin will be coaching the 12pm

Tues/Thurs 9am and 12pm will be Coach Michelle

Weds 9am and 12pm will be Pete

Friday 9am and 12pm will be Lauren

Coach Blair is going to be taking over Coach Misbah's Sunday OLY lifting classes.  (there will be a brief break in OLY when Kate has the baby:)

Thursday Night Coach Pete will be taking over the classes for Coach Misbah. 

Sunday Open Gym is going to be taking a hiatus for the next month or so 

As always please feel free to email me with any questions or concerns, or something funny. Preferably something funny.

 

Today:

Clean Pulls 5 x 3 95, 97.5, 100, 102.5, 105%

 

For Time:

3 Rounds

20 Alt DB Snatch (50/35)

15 Box Jump Overs (24/20)

10 GI Janes (Rx+ 7 Burpee Muscle-ups)

 

AB-RAMP

7 mins

20 Flutter Kicks

20 No arm swing sit-ups

20 Russian Twists

20 Supermans

20 Mountain Climbers

 

Barbell mash calves

2 min Straddle

 

Bootcamp:

4 Rounds NFT

8 Single Leg RDL

8 Underhand grip Ring rows

1 Full Circle Push-up walk. In push-up position walk a full circle on your hands. Switch directions each round

 

For Time:

3 Rounds

20 Alt DB Snatch

15 Box Overs

10 GI Janes

 

7 min AB-RAMP

20 Flutter Kicks

20 Sit-ups

20 Russian Twists

20 Superman

20 Mountain Climbers

Saturday 5/20

Friday, 19 May 2017 11:58

  

No CrossFit Kids Today

 

An update on the schedule and classes over the next few weeks. 

Coach Blair is going to be taking over Coach Misbah's Sunday OLY lifting classes.  (there will be a brief break in OLY when Kate has the baby:)

Thursday Night Coach Pete will be taking over the classes for Coach Misbah. 

Sunday Open Gym is going to be taking a hiatus for the next month or so 

As always please feel free to email me with any questions or concerns, or something funny. Preferably something funny.

 

We are excited to announce our new partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”

 

We will make our first delivery to your gym on May 17th  (and every Sunday & Wednesday).

 

The order cutoffs are:

• Wednesday evening by midnight for Monday pickup • Saturday evening by midnight for Thursday pickup

 

The complete menu, along with ingredient lists and nutrition facts can be found here:

http://kettlebellkitchen.com/menu.php

 

Ordering instructions and FAQs can be found here: 

http://www.kettlebellkitchen.com/frequently-asked-questions/

 

Don’t forget…Members can get 20% off their orders from today until May 25th  by using the code “Royalty” in the coupon box at checkout.

 

EWOD/GWOD

Finish Warm-up with 3 Rounds:

15 Banded Pull Aparts

15 Weighted sit-ups

20ft banded lateral steps 

 

For Time:

4 Rounds

400m Run

8 Squat Cleans (165/115)

12 Deficit HSPU (2 45s/1 45) 

2 minute rest between rounds

Score each round separately 

 

 

 

10am

Finish warm-up with 

3 Rounds 

10 Empty barbell FR Step-ups

15 Barbell Hip Thrusts

20 High Plank KTE

 

Front Squat

1 x 3 (75%) 1 x 3 (77.5%) 1 x 3 (80%), 1 x 3 (82.5%)

-between each set 12-15 weighted sit-ups

 

14 min AMRAP

10 Single Arm KB Thrusters (55/35) 5/5

15 Cal Row

200m Run 

Friday 5/19

Thursday, 18 May 2017 09:10

No CrossFit Kids this Saturday 

 

An update on the schedule and classes over the next few weeks. 

Coach Blair is going to be taking over Coach Misbah's Sunday OLY lifting classes.  (there will be a brief break in OLY when Kate has the baby:)

Thursday Night Coach Pete will be taking over the classes for Coach Misbah. 

Sunday Open Gym is going to be taking a hiatus for the next month or so 

As always please feel free to email me with any questions or concerns, or something funny. Preferably something funny.

 

We are excited to announce our new partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”

 

We will make our first delivery to your gym on May 17th  (and every Sunday & Wednesday).

 

The order cutoffs are:

• Wednesday evening by midnight for Monday pickup • Saturday evening by midnight for Thursday pickup

 

The complete menu, along with ingredient lists and nutrition facts can be found here:

http://kettlebellkitchen.com/menu.php

 

Ordering instructions and FAQs can be found here: 

http://www.kettlebellkitchen.com/frequently-asked-questions/

 

Don’t forget…Members can get 20% off their orders from today until May 25th  by using the code “Royalty” in the coupon box at checkout.

 

Today:

Not For Time:

12-10-8

Strict Pull-ups with a 4 second descent 

Strict Ring Dips with a 4 second descent

Strict TTB

 

-For the PU and RD focus on the controlled lower, you can jump over the pull-up bar if needed but focus on the lowering on both

-For the TTB keep shoulder blades active and try to raise your legs to the pull-up bar, Or as high as you can keeping your legs straight and toes pointed. 

 

For Time:

4 Rounds 

3 Rope Climbs (4 rope prone to stand, 8 chin-ups)

9 Ground to Overhead (115/75)

15 Bar facing Burpees 

 

1 minute rest between rounds 

- Rope climbs should be less than a minute for the whole workout, scale the number if needed. 

-The ground to overhead should be a light weight to snatch or CJ quickly even after all the pulling of the rope climbs

- Use the rest to be ready to attack the first two rope climbs each round, 

 

2 min high bar banded lat 

2 min sleeper 

 

Bootcamp:

Not For Time:

12-10-8

Strict Pull-ups with a 4 second descent 

Strict Ring Dips with a 4 second descent

Strict TTB

 

4 Rounds 

3 Rope Climbs (4 rope prone to stand, 8 chin-ups)

9 Plate Ground to OH- (Goal is to use two plates together. I.e. men use 2 x 25 lb plate. Ladies 2 x 15lb plates)

15 Burpees to Plate

 

1 minute rest between rounds 

Thursday 5/18

Tuesday, 16 May 2017 12:03

No CrossFit Kids this Saturday 

 

An update on the schedule and classes over the next few weeks. 

Coach Blair is going to be taking over Coach Misbah's Sunday OLY lifting classes.  (there will be a brief break in OLY when Kate has the baby:)

Thursday Night Coach Pete will be taking over the classes for Coach Misbah. 

Sunday Open Gym is going to be taking a hiatus for the next month or so 

As always please feel free to email me with any questions or concerns, or something funny. Preferably something funny.

 

We are excited to announce our new partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”

 

We will make our first delivery to your gym on May 17th  (and every Sunday & Wednesday).

 

The order cutoffs are:

• Wednesday evening by midnight for Monday pickup • Saturday evening by midnight for Thursday pickup

 

The complete menu, along with ingredient lists and nutrition facts can be found here:

http://kettlebellkitchen.com/menu.php

 

Ordering instructions and FAQs can be found here: 

http://www.kettlebellkitchen.com/frequently-asked-questions/

 

Don’t forget…Members can get 20% off their orders from today until May 25th  by using the code “Royalty” in the coupon box at checkout.

 

Today: 

Every 30 seconds for 15 minutes 

1 Hang Clean 

Keep the same weight for 5 reps straight then take a round off to up your weight 

(times to take off are 2:30, 5:30, 8:30, 11:30) 

The clean at 14 minutes is your last one

-Try to start around 75% of your max 

 

For Time:

50 Russian KBS (70/55)

1000m Run

50 Walking Goblet Lunges (35/20) 

1000m Run 

 

barbell mash quads 

lax ball hamstrings 

 

Bootcamp:

15 min AMRAP

1 set ME unbroken DB thrusters (HEAVY)

100 foot bear crawl

- Rest 2 minutes 

 

For Time:

50 Russian Swings 

1000m Run

50 Goblet Lunges 

1000m Run 

Wednesday 5/17

Tuesday, 16 May 2017 11:30

No CrossFit Kids this Saturday 

 

An update on the schedule and classes over the next few weeks. 

Coach Blair is going to be taking over Coach Misbah's Sunday OLY lifting classes.  (there will be a brief break in OLY when Kate has the baby:)

Thursday Night Coach Pete will be taking over the classes for Coach Misbah. 

Sunday Open Gym is going to be taking a hiatus for the next month or so 

As always please feel free to email me with any questions or concerns, or something funny. Preferably something funny.

 

We are excited to announce our new partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”

 

We will make our first delivery to your gym on May 17th  (and every Sunday & Wednesday).

 

The order cutoffs are:

• Wednesday evening by midnight for Monday pickup • Saturday evening by midnight for Thursday pickup

 

The complete menu, along with ingredient lists and nutrition facts can be found here:

http://kettlebellkitchen.com/menu.php

 

Ordering instructions and FAQs can be found here: 

http://www.kettlebellkitchen.com/frequently-asked-questions/

 

Don’t forget…Members can get 20% off their orders from today until May 25th  by using the code “Royalty” in the coupon box at checkout.

 

Today:  Fun stuff Monday/Tuesday lets slow it down a little today and work some gymnastics and pacing on AB- We will get back to cleaning tomorrow.  If 15/12 cal in a minute is a lot find a number that you can finish around :45-:50 and hold that for the duration. 

Alt 20 minute EMOM - No measure

1) 15/12 Cal AB

2) 1-6 Muscle-ups (or 6 muscle-up transitions) 

3) :45 max effort Single Unders 

4) 15 Strict Push-up burpees (no flopping, aim to keep hips off the ground and at the top of the push-up fire your hips through and try to land flat footed near your hands) 

5) 10 Hollow Rocks + 10 Superman 

 

Coach led Mobility/stretching 

1:30 banded hamstring + calf - put the band towards the front of your foot 

1:30 twisted lizard 

1:30 kneeling split 

1:30 thread the needle shoulder 

2:00 kneeling prayer -hands turned out on box 

 

 

Bootcamp:

20 min AMRAP

15/12 Cal AB

6 Ring Rows 

6 Dips

60 Single Unders 

15 Strict Push-up Burpees 

10 Hollow Rocks 

10 Superman 

 

Coach led Mobility/stretching 

1:30 banded hamstring + calf - put the band towards the front of your foot 

1:30 twisted lizard 

1:30 kneeling split 

1:30 thread the needle shoulder 

2:00 kneeling prayer -hands turned out on box 

 

 

Tuesday 5/16

Monday, 15 May 2017 07:09

No CrossFit Kids this Saturday 

 

An update on the schedule and classes over the next few weeks. 

Coach Blair is going to be taking over Coach Misbah's Sunday OLY lifting classes.  (there will be a brief break in OLY when Kate has the baby:)

Thursday Night Coach Pete will be taking over the classes for Coach Misbah. 

Sunday Open Gym is going to be taking a hiatus for the next month or so 

As always please feel free to email me with any questions or concerns, or something funny. Preferably something funny.

 

We are excited to announce our new partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”

 

We will make our first delivery to your gym on May 17th  (and every Sunday & Wednesday).

 

The order cutoffs are:

• Wednesday evening by midnight for Monday pickup • Saturday evening by midnight for Thursday pickup

 

The complete menu, along with ingredient lists and nutrition facts can be found here:

http://kettlebellkitchen.com/menu.php

 

Ordering instructions and FAQs can be found here: 

http://www.kettlebellkitchen.com/frequently-asked-questions/

 

Don’t forget…Members can get 20% off their orders from today until May 25th  by using the code “Royalty” in the coupon box at checkout.

 

Today:

10 minutes for:

5 Strict Pull-ups

20 foot HS walk*

-cycle through at a walking pace for 10 minutes 

 

*Substitute with one of the following:

Against the wall laterally move 5 hand lengths right+ 5 left

Against the wall 10 shoulder taps OR raise your palms off the floor 10 times alt

1/2 lap dive bomber walk around box L + R

 

24 min AMRAP

8 Box Jumps (30/24)

8 SOH (135/95)

8 TTB

Starting at 0:00 and every 2:00 run 200m 

 

5 way shoulder 

1 min calf distraction

 

Bootcamp:

10 min Ladder

1 Pull-up

1 Push-up

2 Pull-ups

2 Push- Ups 

....

 

24 min AMRAP

8 Box Jumps 

8 DB SOH

8 TTB

 

Every 2:00 starting at 0:00 run 200m 

 

 

 

 

Monday 5/15

Saturday, 13 May 2017 14:20

An update on the schedule and classes over the next few weeks.

Coach Blair is going to be taking over Coach Misbah's Sunday OLY lifting classes.  (there will be a brief break in OLY when Kate has the baby:)

Thursday Night Coach Pete will be taking over the classes for Coach Misbah.

Sunday Open Gym is going to be taking a hiatus for the next month or so

As always please feel free to email me with any questions or concerns, or something funny. Preferably something funny.

 

We are excited to announce our new partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”

 

We will make our first delivery to your gym on May 17th  (and every Sunday & Wednesday).

 

The order cutoffs are:

• Wednesday evening by midnight for Monday pickup • Saturday evening by midnight for Thursday pickup

 

The complete menu, along with ingredient lists and nutrition facts can be found here:

http://kettlebellkitchen.com/menu.php

 

Ordering instructions and FAQs can be found here: 

http://www.kettlebellkitchen.com/frequently-asked-questions/

 

Don’t forget…Members can get 20% off their orders from today until May 25th  by using the code “Royalty” in the coupon box at checkout.

 

Today:

Clean Pulls 8 x 2 

-Start and finish slightly heavier than last week

For these be patient off the floor, then drive your hips to the bar and only when you have reached extension of your legs will you shrug.  

During your warm-up to 90% really focus on segmenting the movement into those parts :off the floor to above the knee-->Hips through --> Shrug 

 

For Time:

1000m Row

50 Deadlifts (155/105)

30 Wallballs (20/14)

 

Fast chipper, try to force yourself back onto the bar and go for broke on the wallballs.  Be smart with dropping your hips on the DL

 

6 min AB-RAMP

:10 Hanging L-sit

15 Hello Dollies

20 Weighted sit-ups to the ceiling

20 High Plank Knee to Elbow

 

2 min lax ball hamstrings

2 min straddle trying to inch forward every 20 seconds

 

Bootcamp:

Every 2 minutes for 5 sets

14 V-ups

12 Walking lunges

10 Plank Jacks

 

15 minute AMRAP

10 DB Goblet Squats

20 Lateral Hops over DB

10 Alt DB Snatch

200m Row

 

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