This email address is being protected from spambots. You need JavaScript enabled to view it.

2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

instagramTwitterfacebook

Thursday 6/29

Tuesday, 27 June 2017 10:22

4th of July Murph- 9am and 10:30am classes 

 

This weekend: There will not be a Friday 9am class

Sunday we will be closed 

 

Today:

20 Rep Back Squat - add 5lbs if you were successful on Monday

 

3 x 3 minute rounds

14 Hang DB Squat Cleans (50/35s)

12 Shuttle runs (10m forward + backwards = 1) 

With remaining time row for calories 

 

rest 2 minute between rounds 

-DBs should be unbroken or done in 2 quick sets throughout the workout.  

 

8 min AB-RAP

5 Right Side plank hip touches  in side plank try to take your hip to the ground and then back up to plank)

10 Kneeling Right side medicine ball tosses (on your knees touch the MB to the ground next to your left knee, then rotate and throw the ball against the wall, OR just tap the wall waist height and return to the side)

5 Left Side Plank Hip touches

10 Kneeling Left Side MB tosses 

:20 weighted 6" hold 

30 Hollow Rocks (with a weight on your chest, stopping every 6 reps to do 6 weighted sit-ups) 

 

 

Bootcamp:

4 rounds:

1 minute a each station 

Squat Jumps (1' target about reach)

Cal Row

Uneven Push-ups (one hand on a plate one on the floor. Push-up then walk hands and do the same thing on other side=1)

V-ups

Med ball toss R

Med ball toss L 

 

1 minute rest between rounds 

 

 

Wednesday 6/28

Friday, 23 June 2017 09:18

 

This weekend: There will not be a Friday 9am class

Sunday we will be closed 

 

Today:

For Time:

13 Rounds

1 Rope Climb (2 prone to stand or 4 Chin ups) 

6 Burpee Box Jump Overs (30/24)

200m Run 

 

26 minute cap 

Scale the height of the box, or the run distance to keep rounds below 2 minutes per.  If you keep it at 2 minutes or less per round you will be fine on the cap.

 

 

Bootcamp:

13 Rounds 

1 Rope Climb (2 prone to stand or 4 Chin-ups)

6 Burpee box overs 

200m run 

 

 

Tuesday 6/27

Friday, 23 June 2017 08:32

 

This weekend: There will not be a Friday 9am class

Sunday we will be closed 

 

 

Today:

"Row 14.1"

13 Min AMRAP

30 Dubs (75 Singles)

15 Power Snatch (75/55) or GTO

 

1000m row buy-in

 

Until the clock hits 30:00 cycle through the following

Double KB RDL x 10-15 + Farmers carry down and back 

Seated tempo Arnold Presses x 5 reps 7 seconds up 7 seconds down- pinch your shoulder blades before you press- GO Light

(touch the butts of the DB in front of your face then rotate as you press up so that the other ends touch overhead)

Straight leg raise pulses x 20 (trying to lean as far forward as possible, just pump your feet up and down)

 

 

Bootcamp:

In 25 Minutes log as many miles as possible on the AB

Beginning at 0:00 and every 5 minutes complete 

50ft Broad Jump 

100ft bear crawl 

15 Double KB DL

 

 

 

 

 

Monday 6/26

Friday, 23 June 2017 08:05

 

This weekend: There will not be a Friday 9am class

Sunday we will be closed 

 

Today:

20 Rep Back Squat

-if you completed 20 successful reps on Thursday add 5lbs today 

-Warm-up with 8-10 reps at really light weight and then as you build just hit 2-4

-Tight shoulders, chest up, hips initiate movement then sit back on your heels 

 

Climb as high as possible:

In 1 minute you must complete:

1 TTB

1 Push-up

1 Air Squat 

If you are successful rest until the next minute and add 1 rep to each movement:

2 TTB

2 Push-up

2 Air Squats 

Continue in this fashion until you cannot complete the required work in the minute 

 

-Everyone should make a minimum of 8 rounds, scale to kipping knee raises and wormish push-ups if needed

 

Ab-Rap

In 7 minutes 

10 Plank ball walks (in low plank put your feet on a MB, bring R foot to ground then left foot, then both back up= 1)

20 Russian Twists 

30 High plank KTE 

 

Bootcamp:

2 Rounds:

2 minute max distance Double KB waiters walk

Starting at 0:00 and every :30 perform 5 double KB Front Squats

1 minute rest

2 minutes

300/250m Row Buy-in

Max No-Push-up burpee over the rower 

1 minute rest 

 

Climb as high as possible:

In 1 minute you must complete:

1 TTB

1 Push-up

1 Air Squat 

If you are successful rest until the next minute and add 1 rep to each movement:

2 TTB

2 Push-up

2 Air Squats 

Continue in this fashion until you cannot complete the required work in the minute 

 

-Everyone should make a minimum of 8 rounds, scale to kipping knee raises and wormish push-ups if needed

 

Ab-Rap

In 7 minutes 

10 Plank ball walks (in low plank put your feet on a MB, bring R foot to ground then left foot, then both back up= 1)

20 Russian Twists 

30 High plank KTE 

Saturday 6/24

Thursday, 22 June 2017 10:01

 

 

EWOD/GWOD:

Finish warm-up with

3 Rounds NFT

10-12 Strict Ring Rows

10-12 Weighted Step-ups

1:00 plank

 

For Time:

20-15-10-5

Deadlifts (275/185)

Pistols (per leg, so 20 is 20R 20L)

HSPU

 

10am

With a partner

25 Min AMRAP

50/40 Cal Bike 

100 Bar Facing Burpees 

50 Deadlifts (225/155)

100/80 Cal Row

 

1 partner works the other rests  

 

 

 

Friday 6/23

Thursday, 22 June 2017 07:29

Teach is member of the month for June.  Get to know her a bit more below

 

When did you start doing CrossFit?  

 I started in November of 2015

Favorite WOD? 

I don't have a specific favorite WOD but I really love anything with rowing and wallballs...... basically the two easiest things for tall people.... crossfit does not make it easy on tall people

 Favorite Lift? 

 Definitely the Clean. It's one of those lifts that I was absolutely terrible at when I first started but now I've seen the most improvement. 

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

 I work down the road at Globus Medical as the Quality Assurance Operations Manager. I live in center city and yes the commute is a nightmare but it's a good time to catch up on podcasts. When I'm not working or at the gym, I spend a lot of my time outdoors camping, hiking, trail running, backpacking, etc... I just booked a backpacking trip to Patagonia and couldn't be more excited!

What were you doing before CrossFit?  

 I was doing a lot of long distance running which came with chronic IT band issues, knee pain, and lost toe nails (too much information??). Since starting CF, my IT band issues are gone, my knees (usually) feel great, and all of my toenails are intact!! 

What were your goals when joining CrossFit?  

My main goal was just to get stronger. When I started, I would watch everyone else in the WODs lifting well over 100 lbs (that was a lot to me at the time), climbing up ropes effortlessly, whipping their toes up to the bar like it was nothing, and think to myself that there's no way I would ever be able to do any of that.

Have you achieved any of those goals?  

I've gotten stronger without a doubt but not just physically. It's crazy what a mental game crossfit is. Once I moved past the idea that I would never be able to climb a rope, or lift 100 lbs, or do even just one TTB, everything changed. I can now do all of those things and every week I'm finding myself being able to do something that I previously thought was impossible. It also helps having such awesome coaches yelling at me to push just a little harder. 

Has CrossFit affected your life outside the Gym? 

Absolutely, especially if I'm doing something I really don't enjoy but have to do it anyway. I will hear Kate yelling in my head "Just keep chippin away!!" and realize that if I just do a little at a time, I will eventually be done. Also, during difficult runs I think back to the worst workout of my life.... 16.5 of the Open.... you know the one with the thrusters and bar facing burpees....... and ask myself if I feel worse than I did during that workout. If the answer is no, then I know I can push harder.

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

Without a doubt, the first time I climbed that rope. I will never forget Pete yelling up to me saying "Keep going!! Two more pulls!!" The feeling of slapping that ceiling beam is exactly why crossfit is so amazing. 

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

Try not to be intimidated. It's scary walking into the gym the first time. In all honesty, I was expecting a room full of arrogant, grunting, meatheads that would think I had no business being there but in reality it's none of those things.... with the exception of the grunting..... there's a lot of grunting. Everyone there wants to see you do well and wants to help you reach/exceed your goals and no one will ever judge you for modifying a workout or lifting light weight. 

Something you might not know about me is?

I can flip bottles and glasses like they do in the movie Cocktail (if anyone even remembers that movie) and came in 2nd place at a bartending flair competition (yes, there were more than 2 people in the contest..... there were 16)

 

Today: Getting that pull-up volume ready for Murph

15 Min AMRAP

150m Run

20 SOH (135/95)

25 Pull-ups

30 Alt DB Snatch (50/35)

-must complete the run for a rep. 

 

Until 30:00 on the clock cycle through the following

3-5 Reps half kneeling bottoms up kettle bell strict press each side

10-15 reps inverted barbell row, Keep it more of an incline and squeeze at the top

With tubing 20 reps of each (ext/int rotation + side, front, underhand overhead raises)

 

 

 

Bootcamp:

In teams of 2 AMRAP in 26 minutes

60 Dip Buy-in (30/30)

Then Alternate rounds:

3 Burpee Box Jumps

6 DB Snatch

9 Air Squats  

Thursday 6/22

Tuesday, 20 June 2017 10:48

When did you start doing CrossFit?  

 I started in November of 2015

Favorite WOD? 

I don't have a specific favorite WOD but I really love anything with rowing and wallballs...... basically the two easiest things for tall people.... crossfit does not make it easy on tall people

 Favorite Lift? 

 Definitely the Clean. It's one of those lifts that I was absolutely terrible at when I first started but now I've seen the most improvement. 

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

 I work down the road at Globus Medical as the Quality Assurance Operations Manager. I live in center city and yes the commute is a nightmare but it's a good time to catch up on podcasts. When I'm not working or at the gym, I spend a lot of my time outdoors camping, hiking, trail running, backpacking, etc... I just booked a backpacking trip to Patagonia and couldn't be more excited!

What were you doing before CrossFit?  

 I was doing a lot of long distance running which came with chronic IT band issues, knee pain, and lost toe nails (too much information??). Since starting CF, my IT band issues are gone, my knees (usually) feel great, and all of my toenails are intact!! 

What were your goals when joining CrossFit?  

My main goal was just to get stronger. When I started, I would watch everyone else in the WODs lifting well over 100 lbs (that was a lot to me at the time), climbing up ropes effortlessly, whipping their toes up to the bar like it was nothing, and think to myself that there's no way I would ever be able to do any of that.

Have you achieved any of those goals?  

I've gotten stronger without a doubt but not just physically. It's crazy what a mental game crossfit is. Once I moved past the idea that I would never be able to climb a rope, or lift 100 lbs, or do even just one TTB, everything changed. I can now do all of those things and every week I'm finding myself being able to do something that I previously thought was impossible. It also helps having such awesome coaches yelling at me to push just a little harder. 

Has CrossFit affected your life outside the Gym? 

Absolutely, especially if I'm doing something I really don't enjoy but have to do it anyway. I will hear Kate yelling in my head "Just keep chippin away!!" and realize that if I just do a little at a time, I will eventually be done. Also, during difficult runs I think back to the worst workout of my life.... 16.5 of the Open.... you know the one with the thrusters and bar facing burpees....... and ask myself if I feel worse than I did during that workout. If the answer is no, then I know I can push harder.

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

Without a doubt, the first time I climbed that rope. I will never forget Pete yelling up to me saying "Keep going!! Two more pulls!!" The feeling of slapping that ceiling beam is exactly why crossfit is so amazing. 

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

Try not to be intimidated. It's scary walking into the gym the first time. In all honesty, I was expecting a room full of arrogant, grunting, meatheads that would think I had no business being there but in reality it's none of those things.... with the exception of the grunting..... there's a lot of grunting. Everyone there wants to see you do well and wants to help you reach/exceed your goals and no one will ever judge you for modifying a workout or lifting light weight. 

Something you might not know about me is?

I can flip bottles and glasses like they do in the movie Cocktail (if anyone even remembers that movie) and came in 2nd place at a bartending flair competition (yes, there were more than 2 people in the contest..... there were 16)

 

Today:

20 Rep Back Squat 

-Take 60% of Monday's 1RM and perform 20 reps, ideally you would move through these quickly to around 12 reps and then take a break at the top of each rep.  Work on weight on the heels, tight shoulder blades and belly, controlled breathing

 

2 Rounds for time:

40 Double Unders

20 KBS (70/44)

40 Double Unders

20 Wallballs (20/14) 

 

Rx+ version is available at the cost of going unbroken. 

breaking on dubs adds 10 reps every time. So you do 23 and trip up, now you have to go to 50 for that set. Trip up again at 33 now that set is up to 60. Get tired at 49 now its up to 70.

Breaking on KBS or Wallballs adds 5 reps on that set 

 

7 min Ab-rap (Double dose this week)

20 Alternating V-ups (R arm to L leg, L arm R leg)

:20 Hollow Hold

20 Single Arm weighted sit-ups (10/10) - hold weight over shoulder

:20 V-sit Hold

20 Supermans

:20 Plank

 

 

Bootcamp:

20 Min AMRAP

75/50 Cal Bike Buy-in

AMRAP remaining time:

200m Row

100ft Bear Crawl

50ft Goblet Lunge

25 KB SDHP

 

 

7 min AB-Rap

20 Alternating V-ups (R arm to L leg, L arm R leg)

:20 Hollow Hold

20 Single Arm weighted sit-ups (10/10) - hold weight over shoulder

:20 V-sit Hold

20 Supermans

:20 Plank

 

 

 

 

 

 

 

 

 

Member Login

Find Us on Facebook

Advocare

CustomFit