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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Friday 10/27

Thursday, 26 October 2017 13:03

Heads up: No Open Gym tonight 

 

The gym will be closed Sunday 10/29, No Kids Saturday 10/28

 

Couple of Date announcements:

Friday Nov 17th we will have a happy hour at the Tavern 5:30pm (this will wrap up our anniversary week)

Saturday Dec 9th Our Holiday Party at Chris Reeds house 4pm.  Comment in the members page if you can come and what you can bring.  We will also be doing Secret Santa again this year.  More details to follow 

 

20 Min AMRAP

15 Burpees 

25 Air Squats 

Every 2 minutes starting a 0:00 perform 10 TTB

-Rx version is 10 TTB

Rx+ Version is 10 unbroken TTB, if you break you have to perform 20 TTB that round 

 

5 Way shoulder with band 

1 min sleeper stretch each arm

 

Bootcamp:

20 Min AMRAP

15 Burpees 

25 Air Squats 

Every 2 minutes starting a 0:00 perform 10 TTB

 

 

Thursday 10/26

Tuesday, 24 October 2017 13:05

Heads up: The gym will be closed Sunday 10/29, No Kids Saturday 10/28

 

Couple of Date announcements:

Friday Nov 17th we will have a happy hour at the Tavern 5:30pm (this will wrap up our anniversary week)

Saturday Dec 9th Our Holiday Party at Chris Reeds house 4pm.  Comment in the members page if you can come and what you can bring.  We will also be doing Secret Santa again this year.  More details to follow 

 

Today:

Cycle through the following for 10 minutes:

21s Banded Pulls (Forehead, neck, sternum)

15 Banded Scapular Depressions (set a medium band up on a high bar and sit below it, basically a hanging scap retraction)

9 Alt Single Arm Strict Press (9 each arm)

 

4 Rounds for total reps:

4 minute Round

7 Hang Cleans (155/105)

28/22 Cal Row 

21 Box Jump Overs (24/20)

-With remaining time max Rope Climbs (Scale to Strict Chin-ups)

 

Rest 2 minutes between rounds 

 

Goal is to push to be off the box jumps prior to the 3 minute mark each round. If needed scale the number of calories or box jump overs to ensure that happens

 

Bootcamp:

 

Cycle through the following for 10 minutes:

21s Banded Pulls (Forehead, neck, sternum)

15 Banded Scapular Depressions (set a medium band up on a high bar and sit below it, basically a hanging scap retraction)

9 Alt Single Arm Strict Press (9 each arm)

 

4 Rounds

4 minute Round

7 Hang DB Cleans

28/22 Cal Row 

21 Box Jump Overs

-With remaining time max Rope Climbs (Scale to Ring Rows)

 

Rest 2 minutes between rounds 

 

Goal is to be off the box jumps prior to the 3 minute mark each round. Scale the number of calories or box jump overs to ensure that happens

 

Wednesday 10/25

Tuesday, 24 October 2017 12:48

Heads up: The gym will be closed Sunday 10/29, No Kids Saturday 10/28

 

Couple of Date announcements:

Friday Nov 17th we will have a happy hour at the Tavern 5:30pm (this will wrap up our anniversary week)

Saturday Dec 9th Our Holiday Party at Chris Reeds house 4pm.  Comment in the members page if you can come and what you can bring.  We will also be doing Secret Santa again this year.  More details to follow 

 

Today:

Deadlift round 2 week 3

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

 

For Time:

800m Run

Then,

21*15*9*15*21

KBS (55/35)

*100m Sprint between sets

Then,

800m Run

 

Post workout accumulate 3:00 weighted plank 

-max sets of :30 so go heavier 

 

Bootcamp:

3 Rounds:

15 Cal Bike

10 Crossover DB RDL 

50 foot weighted bear crawl

 

For Time:

800m Run,

Then,

21*15*9*15*21 

KBS 

*Run 100m

Then 

800m Run 

 

Tuesday 10/24

Monday, 23 October 2017 08:03

Heads up: The gym will be closed Sunday 10/29, No Kids Saturday 10/28

 

Today:

12 Min ALT EMOM: No measure 

Even: 4-6 Bench Press (light/moderate load, explode up each rep)

Odd: 6-8 Single Arm Bent over row (each arm) 

 

This is meant to be fun and slightly different hopefully you enjoy it

18 Min AMRAP 

30 Double Unders (50 singles)

20 Lunges 

150m Run (enter through the R garage door)

Hurdle the boxes (you can use hands, alternate L and R hurdle)

10 Burpees 

 

rest 1 minute between rounds 

 

Bootcamp:

12 min ALT EMOM

Even: 6-8 DB Bench 

Odd: 6-8 Ring Rows (make these challenging)

 

18 min AMRAP

50 Singles

20 Lunges 

150m Run (entering through R garage door)

Hurdle the boxes (can use your hands)

10 Burpees 

 

1 min rest between rounds 

 

 

 

 

Monday 10/23

Friday, 20 October 2017 19:52

Heads up: The gym will be closed Sunday 10/29, No Kids Saturday 10/28

 

Coming out HOT this week

 

Today:

Wendler Front Squat Round 2 week 3

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

 

For Time: (you all can thank Karin for this one)

"Fran's fall from Grace"

600m Run

10 Clean and Jerks (135/95)

21 Thrusters (95/65)

21 Pull-ups

400m Run

10 Clean and Jerks (135/95)

15 Thrusters (95/65)

15 Pull-ups

200m Run

10 Clean and Jerks (135/95)

9 Thrusters (95/65)

9 Pull-ups

 

-All runs are down the hill. 600 to YMCA, 400m to Dot, 200 to corner of Gen Armistead

 

-You can use two bars. 

 

 

 

Bootcamp:

3 Rounds

8 Banded Distracted Lunges (each direction, each leg)

8 Dive Bombers (try to push the difficulty here)

8 Bent over row (each arm)

24 Weighted Sit-ups

 

For Time:

3 Rounds

400m Run

15 KBS

15 DB Thrusters

15 Pull-ups (ring rows)

 

 

Saturday 10/21

Thursday, 19 October 2017 12:27

Heads up: The Gym will be closed Next Sunday 10/29. No CrossFit Kids next weekend

 

Suffer Saturday:

"Helton"

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

 

3 Rounds for Time:

800m Run

30 DB Squat Cleans (50/35)

30 Burpees 

 

 

10am:

10-15 minutes of Goat work 

 

For Time:

400m MB Run Cash in (20/14)

3 Rounds:

21 KBS (55/35)

18 Push-ups

15 TTB

12 MB Cleans (20/14)

 

400m MB run Cash out (20/14) 

Friday 10/20

Thursday, 19 October 2017 11:36

Heads up: The gym will be closed Next Sunday 10/29

 

Alex has been kicking butt at 5:30am lately!!! She is member of the Month for October.  Get to know her a little better below.

 

When did you start doing CrossFit?  

May of 2014

Favorite WOD? 

Murph, I like how long it is because you have to strategize how to tackle it!  

 Favorite Lift? 

Hang cleans

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

I am really close with my family especially my sister Nicole when she is home from college we basically do everything together. My mom and stepdad are also super into crossfit and we have a cool garage gym that we do family workouts in every week! I also have a horse named Sebastian and a dog named Charlie if you know me at all you know that they are my two most favorite things in the world! On the weekends, aside from crossfit I like being outside either hiking with my dog, going horseback riding with friends or getting in that occasional post workout nap.

 What were you doing before CrossFit?  

Before crossfit I was a competitive swimmer all through my childhood and high school, then started going to Kinetix sports club just doing normal global gym stuff then got into crossfit like workouts there with my personal trainer who happened to me Misbah (He also helped convince me to come in and try a class here at Royalty)

What were your goals when joining CrossFit?  

I was looking for something that was not only physically tough but mentally as well. My sister finally convinced me to come try crossfit with her and I fell in love right away! Initially I was just looking for something to keep me coming back every day.

Have you achieved any of those goals?  

Yes! Every workout I do is always testing my limits and that’s what makes me keep coming back for more each day!

Has CrossFit affected your life outside the Gym? 

Definity! I used to be super shy around people I didn’t know or hesitant in trying new things, I think crossfit has helped me come out of my shell and be more confident in everything that I do.

 

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

There as so many to choose from! But most of my favorite memories are ones that were made with the people here at this gym like the Christmas parties or even the happy hours at the Tavern across the street! Everyone here is so close and supportive of each other like one big fitness family.

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

Don’t over think it! Just come in and give it a try you will not regret it! There are scaled movements for everything to make sure you learn how to move right and have fun while doing it!

Something you might not know about me is?

I am absolutely terrified of spiders and can’t even be in the same room as them!

 

Today: Today's workout is brought to you by Nina.  This is what she wanted to do after she completed the wallball dub workout in under 6 minutes 

Strict Press 2 x 3

Push Press 3 x 2 

Push or Split Jerk 3 x 2 

-With every set try to increase weight from the previous set 

 

16 Min Ladder

2 Bear Complexes (95/75)

200m Run

-After every completed round add 20/10 lbs (scaling for this is keeping the weight the same throughout)  

Bear complex is 1 Power Clean + Front Squat + Jerk + Back Squat + Behind the Neck Jerk

Or you can cluster into a buster 

 

Bootcamp:

15 minute AMRAP

10 Double KB bent over row (only rowing 1 arm at a time though)

15 Push-ups 

20 Sit-ups

25 Flutter Kicks 

30 Mountain Climbers 

 

16 min AMRAP

5 DB Hang Clean Thrusters 

300m Run 

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