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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Saturday 5/13

Friday, 12 May 2017 07:50

 

 

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 “Bensalem” in the coupon box at checkout.

 

EWOD/GWOD:

12 min ALT EMOM:

1) M.E. chin over the bar hold

2) :30 HS hold

3) 10 x 24 shuttle sprints

 

For Time with a partner:

60 Power Cleans (145/100)

120 V-ups

then

100 Pull-ups

200 Box Jumps (24/20)

 

Must finish the 60/120 before moving on. One partner can work on Cleans while the other is on V-ups BUT cannot work on the same movement at the same time.

 

10am 

Finish warm-up with 

3 Rounds 

10 Empty barbell FR Step-ups

15 Barbell Hip Thrusts

:20 weighted plank

 

Front Squat 

1 x 5 (72.4%) 1 x 3 (75%) 1 x 3 (77.5%), 1 x 3 (80%)

 

With a partner Royal Ruckus workout #4

"There is something about Mary"

16 min AMRAP

5 HSPU

10 Pistols 

15 Pull-ups

1 Clean (each) (185/125)

5 HSPU

10 Pistols

15 Pull-ups

2 Cleans (each)

and so on

 

You can break up the 5-10-15 however you like. Both partners must complete the required number of cleans per round

Friday 5/12

Thursday, 11 May 2017 08:20

Megan is Member of the Month for May and even though she is leaving us to move back home she has left an imprint on the gym! Come out Friday to say goodbye to her and Coach Misbah for Happy Hour at The Tavern 6:30pm

Get to know Megan a little more below

 

Heads up: NO OPEN GYM SUNDAY

 

If you want to make sure your shirt for the Royal Ruckus is the right size please sign-up before the END OF TODAY

 

Royal Ruckus 2017 Volunteer Sign-Up    

 

If you haven't filled out the form yet please do so.  And this year we are excited to tell you in addition to getting a sweet shirt we are going to be paying for the food you eat along with having some snacks available :)  So if that doesn't get you off the fence I do not know what else will

 

When did you start doing CrossFit?

 

July of 2016. I saw Adrien's CrossFit Royalty bumper sticker on her car at work and asked if I could tag along. Best decision I've ever made! Thanks girl!

 

Favorite WOD?

The Hero WOD Wes was by far the most challenging workout for me so far... and of course now it's my favorite :)

  

 Favorite Lift? Any type of Clean!

 

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

I was born, raised and went to college in Cincinnati, OH. Josh, my fiancé, and I are huge Reds, Bearcats and Bengals fans! (Who-Dey!!) My absolute favorite thing to do is travel. I met Josh when we were both studying abroad in China, we then backpacked through Europe for 3 months after graduating and are now heading to Bora Bora for our honeymoon in October! We are getting married ‪on 10/7/17‬!

 

What were you doing before CrossFit?

Before CrossFit I was going to the gym 3-4 times a week and doing the same movements over and over and over. On the days I didn't go to the gym I would run. My biggest accomplishment before CrossFit was running the Broad Street 10 Miler.

 

What were your goals when joining CrossFit?

After regularly going to the gym for a few years and not seeing any results - I knew I needed to step up my game. My main goals were to tone my body, increase strength, have fun and find a gym with awesome members.

 

Have you achieved any of those goals?

Yes! My absolute favorite part of the day is getting my butt kicked next to people I now consider my friends :) I can tell my body has changed for the better since joining and I feel so much stronger than before. I'm never, ever bored and have a blast every single day!

 

Has CrossFit affected your life outside the Gym?

Absolutely! I find myself making much healthier meal selections than before I started CrossFit. After working hard in the gym, the last thing I want to do is fuel my body with unhealthy foods and potentially slow my progress.

I've also turned in to 'one of those people' that constantly talks about working out and is always encouraging others to try CrossFit. Josh has actually labeled me a CrossFit Minion :)

 

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

My top 3 favorite moments would have to be:

1) My first 12 Days of Christmas WOD - the atmosphere was amazing, music selection was phenomenal and I managed to have an awesome time during a 50 minute WOD .. the open bar after was a nice touch too :)

2) Stringing together my first Dubs! I had help from both coaches and gym members - which was awesome! I love that everyone is so supportive of each other at Royalty. Special shout out to Greg for teaching me how to use a band to control my flailing arms :)

3) 17.1!! It was my first Open workout and I loved it! Pete helped push me through and I ended up completing the WOD in 16:04 when my goal was 20 minutes! 

 

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

Don't be discouraged by scaling the workouts - I promise no one is judging you! We are all rooting for you and super excited that you decided to start the CrossFit journey! I still scale about 80% of the workouts and I've been doing CrossFit for almost a year. We all have to start somewhere!

 

Something you might not know about me is?

When I get married in October my last name will become Pickle :)

 

Today: CrossFit and Bootcamp

Before we go crazy at happy hour it's time to work:

Daniel Hansen

"Hansen"

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated.Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

 

5 Rounds for Time:

30 KBS (70/55)

30 Burpees 

30 Weighted Abmat Sit-ups (20/14) feet need to be anchored with DBs or a plate

 

2 min banded hamstring 

2 min kneeling split or wall split 

1 min forearm circles each direction

20 push aways 

1 min pec stretch 

 

 

 

Thursday 5/11

Wednesday, 10 May 2017 19:45

Megan is Member of the Month for May and even though she is leaving us to move back home she has left an imprint on the gym! Come out Friday to say goodbye to her and Coach Misbah for Happy Hour at The Tavern 6:30pm

Get to know Megan a little more below

 

Heads up: NO OPEN GYM SUNDAY

 

If you want to make sure your shirt for the Royal Ruckus is the right size please sign-up before the END OF TODAY

 

Royal Ruckus 2017 Volunteer Sign-Up    

 

If you haven't filled out the form yet please do so.  And this year we are excited to tell you in addition to getting a sweet shirt we are going to be paying for the food you eat along with having some snacks available :)  So if that doesn't get you off the fence I do not know what else will

 

When did you start doing CrossFit?

 

July of 2016. I saw Adrien's CrossFit Royalty bumper sticker on her car at work and asked if I could tag along. Best decision I've ever made! Thanks girl!

 

Favorite WOD?

The Hero WOD Wes was by far the most challenging workout for me so far... and of course now it's my favorite :)

  

 Favorite Lift? Any type of Clean!

 

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

I was born, raised and went to college in Cincinnati, OH. Josh, my fiancé, and I are huge Reds, Bearcats and Bengals fans! (Who-Dey!!) My absolute favorite thing to do is travel. I met Josh when we were both studying abroad in China, we then backpacked through Europe for 3 months after graduating and are now heading to Bora Bora for our honeymoon in October! We are getting married ‪on 10/7/17‬!

 

What were you doing before CrossFit?

Before CrossFit I was going to the gym 3-4 times a week and doing the same movements over and over and over. On the days I didn't go to the gym I would run. My biggest accomplishment before CrossFit was running the Broad Street 10 Miler.

 

What were your goals when joining CrossFit?

After regularly going to the gym for a few years and not seeing any results - I knew I needed to step up my game. My main goals were to tone my body, increase strength, have fun and find a gym with awesome members.

 

Have you achieved any of those goals?

Yes! My absolute favorite part of the day is getting my butt kicked next to people I now consider my friends :) I can tell my body has changed for the better since joining and I feel so much stronger than before. I'm never, ever bored and have a blast every single day!

 

Has CrossFit affected your life outside the Gym?

Absolutely! I find myself making much healthier meal selections than before I started CrossFit. After working hard in the gym, the last thing I want to do is fuel my body with unhealthy foods and potentially slow my progress.

I've also turned in to 'one of those people' that constantly talks about working out and is always encouraging others to try CrossFit. Josh has actually labeled me a CrossFit Minion :)

 

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

My top 3 favorite moments would have to be:

1) My first 12 Days of Christmas WOD - the atmosphere was amazing, music selection was phenomenal and I managed to have an awesome time during a 50 minute WOD .. the open bar after was a nice touch too :)

2) Stringing together my first Dubs! I had help from both coaches and gym members - which was awesome! I love that everyone is so supportive of each other at Royalty. Special shout out to Greg for teaching me how to use a band to control my flailing arms :)

3) 17.1!! It was my first Open workout and I loved it! Pete helped push me through and I ended up completing the WOD in 16:04 when my goal was 20 minutes! 

 

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

Don't be discouraged by scaling the workouts - I promise no one is judging you! We are all rooting for you and super excited that you decided to start the CrossFit journey! I still scale about 80% of the workouts and I've been doing CrossFit for almost a year. We all have to start somewhere!

 

Something you might not know about me is?

When I get married in October my last name will become Pickle :)

 

On a running clock


0-8:00 AMRAP


10 TTB


10 Box Jump Overs (24/20)

 

 

8:00-25:00 NFT this is for strength


10-8-6-4-2


Strict Press (out of the rack, increase each set)


5 x 8 Rotating ring rows (start with palms facing up and when you pull rotate the rings so your palms are facing your torso at the top)


Banded GM 5 x 12

 

 

26-34:00 AMRAP


7 DB Power Cleans (50s/35s)


14 Mountain Climbers (foot needs to be even with hands)


28 Double Unders

 

Boot camp:

 

40 x 10m shuttle sprints

-two hand touch behind the line

 

For Time:

21-15-9


Plate Ground to OH


HR Push-ups


-30 cal row after each round

 Image may contain: 3 people, people smiling, closeup and indoor

 

Megan is Member of the Month for May and even though she is leaving us to move back home she has left an imprint on the gym! Come out Friday to say goodbye to her and Coach Misbah for Happy Hour at The Tavern 6:30pm

Get to know Megan a little more below

 

Heads up: NO OPEN GYM SUNDAY

 

If you want to make sure your shirt for the Royal Ruckus is the right size please sign-up before the END OF TODAY

 

Royal Ruckus 2017 Volunteer Sign-Up    

 

If you haven't filled out the form yet please do so.  And this year we are excited to tell you in addition to getting a sweet shirt we are going to be paying for the food you eat along with having some snacks available :)  So if that doesn't get you off the fence I do not know what else will

 

When did you start doing CrossFit?

 

July of 2016. I saw Adrien's CrossFit Royalty bumper sticker on her car at work and asked if I could tag along. Best decision I've ever made! Thanks girl!

 

Favorite WOD?

The Hero WOD Wes was by far the most challenging workout for me so far... and of course now it's my favorite :)

  

 Favorite Lift? Any type of Clean!

 

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

I was born, raised and went to college in Cincinnati, OH. Josh, my fiancé, and I are huge Reds, Bearcats and Bengals fans! (Who-Dey!!) My absolute favorite thing to do is travel. I met Josh when we were both studying abroad in China, we then backpacked through Europe for 3 months after graduating and are now heading to Bora Bora for our honeymoon in October! We are getting married ‪on 10/7/17‬!

 

What were you doing before CrossFit?

Before CrossFit I was going to the gym 3-4 times a week and doing the same movements over and over and over. On the days I didn't go to the gym I would run. My biggest accomplishment before CrossFit was running the Broad Street 10 Miler.

 

What were your goals when joining CrossFit?

After regularly going to the gym for a few years and not seeing any results - I knew I needed to step up my game. My main goals were to tone my body, increase strength, have fun and find a gym with awesome members.

 

Have you achieved any of those goals?

Yes! My absolute favorite part of the day is getting my butt kicked next to people I now consider my friends :) I can tell my body has changed for the better since joining and I feel so much stronger than before. I'm never, ever bored and have a blast every single day!

 

Has CrossFit affected your life outside the Gym?

Absolutely! I find myself making much healthier meal selections than before I started CrossFit. After working hard in the gym, the last thing I want to do is fuel my body with unhealthy foods and potentially slow my progress.

I've also turned in to 'one of those people' that constantly talks about working out and is always encouraging others to try CrossFit. Josh has actually labeled me a CrossFit Minion :)

 

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

My top 3 favorite moments would have to be:

1) My first 12 Days of Christmas WOD - the atmosphere was amazing, music selection was phenomenal and I managed to have an awesome time during a 50 minute WOD .. the open bar after was a nice touch too :)

2) Stringing together my first Dubs! I had help from both coaches and gym members - which was awesome! I love that everyone is so supportive of each other at Royalty. Special shout out to Greg for teaching me how to use a band to control my flailing arms :)

3) 17.1!! It was my first Open workout and I loved it! Pete helped push me through and I ended up completing the WOD in 16:04 when my goal was 20 minutes! 

 

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

Don't be discouraged by scaling the workouts - I promise no one is judging you! We are all rooting for you and super excited that you decided to start the CrossFit journey! I still scale about 80% of the workouts and I've been doing CrossFit for almost a year. We all have to start somewhere!

 

Something you might not know about me is?

When I get married in October my last name will become Pickle :)

 

Today:

Start at 85% of last weeks 1 Hang Clean + 1 Front Squat and try to build over 5 sets 

2 Hang Cleans + 1 Front Squat 

 

4 Rounds for times on each:

New round starts every 5 minutes

Rd1:

200m Run

15 Single Arm KB Front Squats (55/35) L Arm Only

25 Sit-ups

250/200m row

 

Rd2:

200m Run

15 Single Arm KB Front Squats (55/35) R arm only

25 Sit-ups

250/200m row

 

Rd 3:

200m Run

25 Wallballs (20/14)

25 Sit-ups

250/200m row

 

Rd 4:

200m Run

20 Alt Pistols 

25 Sit-ups

250/200m Row

 

 

2-4 minutes of barbell quad mash

 

Bootcamp:

 

6 Rounds

10 Renegade Rows

15 Box Jumps

20 V-ups

25 Air Squats

300m Run

 

Tuesday 5/9

Monday, 08 May 2017 10:30

HAPPY HOUR at the Tavern 6:30pm on Friday!!! Drink specials and a farewell to Megan and Coach Misbah (coach Misbah is more of a good luck and see you in 2 months:)

-No open gym Friday night, meet at the actual bar

Heads up: NO OPEN GYM SUNDAY

 

If you want to make sure your shirt for the Royal Ruckus is the right size please sign-up before May 10th!!!!!

 

Royal Ruckus 2017 Volunteer Sign-Up    

 

If you haven't filled out the form yet please do so.  And this year we are excited to tell you in addition to getting a sweet shirt we are going to be paying for the food you eat along with having some snacks available :)  So if that doesn't get you off the fence I do not know what else will

 

Today:

Accumulate the following: in 15 minutes 

25-35 Strict HSPU (or 15-20 4 second negative deficit HSPU, you can kip up or kick off OR 35 seated Z-presses in sets of 3-5 go heavy- rib cage down)

30-40 Side plank starfish each side*

60 Feet banded lateral steps*

*Ideally for this you would do your starfish on with the R leg and then hop up and do the lateral steps R then switch to L and L

 

15 min AMRAP

10 Push-ups

15 KBS (55/35)

10 Bar facing burpees- (you will need a barbell- @fakeasrx would say go heavy on these)

 

1 minute mandatory rest between rounds 

 

Use the rest to get your chest and arms ready to blow through the push-ups.  In the later rounds the burpees will feel harder than they should (very normal, try to push through them because you get a minute off)

 

Lax ball upper pec 

2 min pec stretch 

2 min banded hamstring

 

Bootcamp:

Accumulate the following in 15 minutes:

35-40 Seated Z-presses

30-40 Side plank starfish each side*

60 Feet banded lateral steps*

*Ideally for this you would do your starfish on with the R leg and then hop up and do the lateral steps R then switch to L and L

 

15 Min AMRAP

10 Push-ups

15 KBS 

10 Bar Facing Burpees 

 

1 min mandatory rest between rounds 

 

 

 

Monday 5/8

Thursday, 04 May 2017 10:18

Heads up: NO OPEN GYM SUNDAY

 

If you want to make sure your shirt for the Royal Ruckus is the right size please sign-up before May 10th!!!!!

 

Royal Ruckus 2017 Volunteer Sign-Up    

 

If you haven't filled out the form yet please do so.  And this year we are excited to tell you in addition to getting a sweet shirt we are going to be paying for the food you eat along with having some snacks available :)  So if that doesn't get you off the fence I do not know what else will

 

Today:

Clean Pulls 7 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 

-Between each :10-:20 Hanging L-sit Hold 

 

For Time:

5 Rounds 

2 Rope Climbs (3 prone to stand or 5 strict chin ups)

10 OHS (115/75)

400m Run 

 

-OHS should be unbroken throughout, scale the weight if necessary to get you into that good position. Or you can sub in FS

-If 115/75 is a very light OHS for you please scale the weight up to make it slightly more of a challenge  

 

2:00 sleeper stretch 

2:00 kneeling prayer stretch thumbs out

 

Bootcamp:

5 Rounds for time:

6 Double KB Suitcase deadlifts 

12 V-ups

 

For Time:

5 rounds

2 Rope Climbs (3 prone to stand 5 strict chin-ups)

10 Heavy Single Arm Thrusters (5R/5L)

400m Run

 

 

 

Saturday 5/6

Thursday, 04 May 2017 09:13

Heads up: NO OPEN GYM SUNDAY

 

If you want to make sure your shirt for the Royal Ruckus is the right size please sign-up before May 10th!!!!!

 

Royal Ruckus 2017 Volunteer Sign-Up    

 

If you haven't filled out the form yet please do so.  And this year we are excited to tell you in addition to getting a sweet shirt we are going to be paying for the food you eat along with having some snacks available :)  So if that doesn't get you off the fence I do not know what else will

 

EWOD/GWOD:

15 minutes to accumulate the following:

-30 weighted step-ups (per side)

-30 tempo ring dips (5-3-1)

-3:00 in HSPU Hold

*play around with sit-up pistols

 

For Time:

30-20-10

TTB

Dubs x 2

30-20-10

HSPU

Box Jumps (24/20)

 

 

10am 

Finish Warm-up with 

3 Rounds

10 Side Plank Starfish (10 per side)

20 Dead Bugs (10 L arm R leg, 10 R arm L leg)

10-15 Barbell Hip Thrusts (slightly heavier than last week)

 

Front Squat

1 x 5 (70%) 1 x 5 (72.5%) 1 x 5 (75%) 1 x ME (77.5%)

-Seated Z presses between sets 6 x 5 slightly heavier than last week

 

For Time:

2 Rounds

100 double unders (200 singles)

50 Sit-ups

40 KBS (55/35)

30 OH plate lunges (45/25)

 

 

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