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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Thursday 4/27

Tuesday, 25 April 2017 15:16

 

Heads up: NO OPEN GYM SUNDAY

 

 

Save the date June 10th!!! We are hosting our 2nd annual Royal Ruckus at the gym.  Last year was such a great success mainly because of all of you amazing people. We really showed the local CF community how great we are as a community.  We are looking for volunteers again for this years Ruckus.  If you would like to be apart of the day again please fill out the Volunteer form here

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:

Cycle through the following for 12-15 minutes:

Supine grip bent over barbell row x 6 (2 second pause at the top, DO NOT SKIMP on the pause)

Side Plank Bends x 10 each side, controlled tempo 4 seconds up 4 seconds down

Banded lateral steps x 16'

 

For Total Calories:

4 Rounds

3 minutes per round

25 Sit-ups

25 Wallballs (20/14)

Max Calorie Row in remaining time

(Rower damper at 1)

 

1 minute rest between rounds

Everyone should be on the rower by the 2 minute mark every round. If you need to cut the wallballs down to make that happen do so. Remember for workouts like this the only thing that matters is the row, so do everything in your power to get on the rower fast. I promise you getting there 15 seconds faster will result in a higher calorie score even fatigued than if you pace the sit-ups and wallballs to get to the rower "fresher"

 

Foam roll abdomen and side rib cage

2 min banded quad on foam roller

 

Bootcamp:

4 Rounds for time and reps:

.5 mile bike ride

50 singles

Max unbroken Wallballs

 

5 rounds for max reps:

1:00 of Sit-ups

1:00 rest

 

 

 

 

 

 

 

Wednesday 4/26

Tuesday, 25 April 2017 10:30

Congratulations to Al for being selected member of the month for April.  Get to know him a little better below:

 

When did you start doing CrossFit?  

I finally started doing CrossFit August of 2016, but I have been familiar with Royalty for many years now, since my wife is one of the original members.

Favorite WOD? 

I don’t know if I have a favorite WOD yet, but I tend to think I get through low rep AMRAP workouts the best.

Favorite Lift? 

Right now it would have to be the clean. I finally feel like I am getting through the movement properly and adding more weight is getting easier.

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

My family includes my wife, Tara, which I wouldn’t be filling this out if it wasn’t for her. She pushed me to join and finally get myself back into shape. We have 3 kids, which I am sure that most of you have seen at one point or another. There is our oldest Ayden (11), and our twins, Sadie and Nolan (almost 8), who like to come with us now and then, plus started doing CrossFit kids with Coach Blair and have a blast. I just stopped playing baseball last year, and now just play softball in the spring and fall. I do however help coach both of the boy’s baseball teams and support my daughter in her softball and gymnastics. I enjoy doing anything athletic, but also like having days every once in a while to just lounge around for as long as possible.

What were you doing before CrossFit?  

Playing softball and baseball in the spring, but mostly sitting on the couch convincing myself that even though I put on a little weight I was still in shape. 

What were your goals when joining CrossFit?  

I would have to say my goal when I first joined was just to finish the workout, and learn to do the lifting movements properly.  

Have you achieved any of those goals?  

I still need work on my lifting movement, but I do think that I am doing it properly more than not, so I am still moving in the right direction.

Has CrossFit affected your life outside the Gym? 

I was having pain at night when sleeping before I joined, and that has gone away, plus I just generally feel healthier now than I did before.

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

Anytime one of my kids come in and they can jump in and do the workout with me is always special. They normally knock it out in no time, and they just have that look of what is taking you so long…

 

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

My advice for a newbie would be to not get overly concerned about the weight you are lifting or how long it is taking to do a workout. Just keep pushing and learning the right way to do the movements from the coaches and the rest will take care of itself. 

Something you might not know about me is?

I always struggled staying motivated to work out, and was always impatient with waiting for improvements. With a lot of the movements of CrossFit being new for me to do the motivation to get better was much easier and the small gains have been more frequent.

 

Heads up: NO OPEN GYM SUNDAY

 

 

Save the date June 10th!!! We are hosting our 2nd annual Royal Ruckus at the gym.  Last year was such a great success mainly because of all of you amazing people. We really showed the local CF community how great we are as a community.  We are looking for volunteers again for this years Ruckus.  If you would like to be apart of the day again please fill out the Volunteer form here

Royal Ruckus 2017 Volunteer Sign-Up

 

Today: CrossFit and Bootcamp

 

For Time:

800m Run

20 Burpees

1600m Run

40 Burpees 

 

Coach led mobility/stretching:

1a) 2:00 Thoracic spine (lay on foam roller just beneath shoulder blades and reach for a barbell behind you)

1b) 2:00 wall split 

-depending on class size half will be on foam rollers others will be on split then switch

1:00 Banded Hamstring directly into 1:00 Banded IT band 

1:30 Twisted lizard 

2:00 pec stretch 

2:00 kneeling lat with arms straight hands on box and try and turn hands outward 

Tuesday 4/25

Monday, 24 April 2017 08:20

Congratulations to Al for being selected member of the month for April.  Get to know him a little better below:

 

When did you start doing CrossFit?  

I finally started doing CrossFit August of 2016, but I have been familiar with Royalty for many years now, since my wife is one of the original members.

Favorite WOD? 

I don’t know if I have a favorite WOD yet, but I tend to think I get through low rep AMRAP workouts the best.

Favorite Lift? 

Right now it would have to be the clean. I finally feel like I am getting through the movement properly and adding more weight is getting easier.

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

My family includes my wife, Tara, which I wouldn’t be filling this out if it wasn’t for her. She pushed me to join and finally get myself back into shape. We have 3 kids, which I am sure that most of you have seen at one point or another. There is our oldest Ayden (11), and our twins, Sadie and Nolan (almost 8), who like to come with us now and then, plus started doing CrossFit kids with Coach Blair and have a blast. I just stopped playing baseball last year, and now just play softball in the spring and fall. I do however help coach both of the boy’s baseball teams and support my daughter in her softball and gymnastics. I enjoy doing anything athletic, but also like having days every once in a while to just lounge around for as long as possible.

What were you doing before CrossFit?  

Playing softball and baseball in the spring, but mostly sitting on the couch convincing myself that even though I put on a little weight I was still in shape. 

What were your goals when joining CrossFit?  

I would have to say my goal when I first joined was just to finish the workout, and learn to do the lifting movements properly.  

Have you achieved any of those goals?  

I still need work on my lifting movement, but I do think that I am doing it properly more than not, so I am still moving in the right direction.

Has CrossFit affected your life outside the Gym? 

I was having pain at night when sleeping before I joined, and that has gone away, plus I just generally feel healthier now than I did before.

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

Anytime one of my kids come in and they can jump in and do the workout with me is always special. They normally knock it out in no time, and they just have that look of what is taking you so long…

 

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

My advice for a newbie would be to not get overly concerned about the weight you are lifting or how long it is taking to do a workout. Just keep pushing and learning the right way to do the movements from the coaches and the rest will take care of itself. 

Something you might not know about me is?

I always struggled staying motivated to work out, and was always impatient with waiting for improvements. With a lot of the movements of CrossFit being new for me to do the motivation to get better was much easier and the small gains have been more frequent.

 

Save the date June 10th!!! We are hosting our 2nd annual Royal Ruckus at the gym.  Last year was such a great success mainly because of all of you amazing people. We really showed the local CF community how great we are as a community.  We are looking for volunteers again for this years Ruckus.  If you would like to be apart of the day again please fill out the Volunteer form here

Royal Ruckus 2017 Volunteer Sign-Up

 

Today:

Clean Grip Deadlift 3 x 4, 3 x 3

-90, 92.5, 95% for 4s. 97.5,100,102.5% for 3s

 

"Diane"

21-15-9

Deadlifts (225/155)

HSPU 

 

This workout should be in the 3-6 minute range (unless you are Dan Bailey and can do it in 1:35) scale the load of the Deadlifts to something you can move through and HSPU can be scaled to Dive bombers or DB push press 

 

Ab blaster after party:

2 rounds for time:

10 Single leg alternating V-ups

15 Weighted sit-ups

20 Mountain Climbers (take these seriously and keep your hips down)

25 Hollow Rocks 

30 Russian Twists 

 

15 Push aways

2 min banded hamstring 

1:30 sleeper 

15 push aways

 

Bootcamp:

3-4 Rounds or 12 minutes 

Single Leg RDL x 6

Ring Rows x 12

Russian Twists x 18 

 

For Time:

2 Rounds

40 KBS 

40 Wallballs

120 foot bear crawl

 

 

 

 

 

Image may contain: 2 people

 

Congratulations to Al for being selected member of the month for April.  Get to know him a little better below:

 

When did you start doing CrossFit?  

I finally started doing CrossFit August of 2016, but I have been familiar with Royalty for many years now, since my wife is one of the original members.

Favorite WOD? 

I don’t know if I have a favorite WOD yet, but I tend to think I get through low rep AMRAP workouts the best.

Favorite Lift? 

Right now it would have to be the clean. I finally feel like I am getting through the movement properly and adding more weight is getting easier.

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

My family includes my wife, Tara, which I wouldn’t be filling this out if it wasn’t for her. She pushed me to join and finally get myself back into shape. We have 3 kids, which I am sure that most of you have seen at one point or another. There is our oldest Ayden (11), and our twins, Sadie and Nolan (almost 8), who like to come with us now and then, plus started doing CrossFit kids with Coach Blair and have a blast. I just stopped playing baseball last year, and now just play softball in the spring and fall. I do however help coach both of the boy’s baseball teams and support my daughter in her softball and gymnastics. I enjoy doing anything athletic, but also like having days every once in a while to just lounge around for as long as possible.

What were you doing before CrossFit?  

Playing softball and baseball in the spring, but mostly sitting on the couch convincing myself that even though I put on a little weight I was still in shape. 

What were your goals when joining CrossFit?  

I would have to say my goal when I first joined was just to finish the workout, and learn to do the lifting movements properly.  

Have you achieved any of those goals?  

I still need work on my lifting movement, but I do think that I am doing it properly more than not, so I am still moving in the right direction.

Has CrossFit affected your life outside the Gym? 

I was having pain at night when sleeping before I joined, and that has gone away, plus I just generally feel healthier now than I did before.

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

Anytime one of my kids come in and they can jump in and do the workout with me is always special. They normally knock it out in no time, and they just have that look of what is taking you so long…

 

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

My advice for a newbie would be to not get overly concerned about the weight you are lifting or how long it is taking to do a workout. Just keep pushing and learning the right way to do the movements from the coaches and the rest will take care of itself. 

Something you might not know about me is?

I always struggled staying motivated to work out, and was always impatient with waiting for improvements. With a lot of the movements of CrossFit being new for me to do the motivation to get better was much easier and the small gains have been more frequent.

 

Save the date June 10th!!! We are hosting our 2nd annual Royal Ruckus at the gym.  Last year was such a great success mainly because of all of you amazing people. We really showed the local CF community how great we are as a community.  We are looking for volunteers again for this years Ruckus.  If you would like to be apart of the day again please fill out the Volunteer form here

Royal Ruckus 2017 Volunteer Sign-Up

 

Today:

7 sets of 2 rep Hang Clean

-Start at 80% and try to hold that percentage or increase over the 15-18 minutes

Accumulate 25 Standing Banded Trunk Twists (or wood chops) per side

 

15 Min AMRAP

9 Pull-ups

36 Dubs

3 Front Squats (225/155)

12 Pull-ups

36 Dubs 

6 Front Squats (205/135)

15 Pull-ups

36 Dubs

9 Front Squats (185/125)

18 Pull-ups

36 Dubs

12 Front Squats (165/115)

21 Pull-ups

36 Dubs

15 Front Squats (135/95)

24 Pull-ups

36 Dubs

18 Front Squats (115/75)

27 Pull-ups

36 Dubs

21 Front Squats (95/65)

 

Scale to 60 singles 

You must change your own weights. Start at a front squat weight that will be very challenging but also doable for 3 reps and then work down from there.

 

Barbell quad mash

2:00 Kneeling lat stretch with hands on box, try and turn your palms outward

 

Bootcamp:

For Time:

40-30-20-10

Double Unders (or attempts x 2 for singles)

V-ups

 

15 min AMRAP:

100 foot farmers carry

10 Cal Bike

15 Burpees

200m Row

 

 

Saturday 4/22

Friday, 21 April 2017 07:44

Save the date June 10th!!! We are hosting our 2nd annual Royal Ruckus at the gym.  Last year was such a great success mainly because of all of you amazing people. We really showed the local CF community how great we are as a community.  We are looking for volunteers again for this years Ruckus.  If you would like to be apart of the day again please fill out the Volunteer form here

Royal Ruckus 2017 Volunteer Sign-Up

 

Heads up: Coach Bob will be away this weekend no open gym Sunday

 

EWOD/GWOD:

5 Rounds NFT:

1) 15-20x Hollow Rocks + :30 Plank

2) 5x Muscle up transitions

3) 12 Single Arm KB Presses (6R/6L)

 

For Time:

4 Rounds 

3 Snatches @ 72.5% of 1RM

12 C2B

36 Dubs

 

10am

Clean Pulls 3 x 3, 3 x 2

-The sets of 3 should be around or greater than 97.5%, sets of 2 at or greater 102.5%

Dragon Flags accumulate 30-40 reps

Banded Face Pulls or Banded Ts accumulate 60 reps

 

For Time:

Masters Qualifier #4

2 Rounds

10 Deadlifts (315/225)

20 Deficit HSPU (4.5/3")

30 Front Squats (95/65)

 

Set-up two barbells, scaling for HSPU is decreased deficit or Heavy DB push press, any HSPU scale should be in the 4-7 rep range per set 

Friday 4/21

Thursday, 20 April 2017 07:59

Here is the link for the Spring T-shirts. Please sign-up before Thursday if you want a shirt or a tank

https://goo.gl/forms/KaD8pD8G97zLdLau2

 

Save the date June 10th!!! We are hosting our 2nd annual Royal Ruckus at the gym.  Last year was such a great success mainly because of all of you amazing people. We really showed the local CF community how great we are as a community.  We are looking for volunteers again for this years Ruckus.  If you would like to be apart of the day again please fill out the Volunteer form here

Royal Ruckus 2017 Volunteer Sign-Up

 

Heads up: Coach Bob will be away this weekend no open gym Sunday

 

Today: CrossFit and Bootcamp

For Total reps:

Alt 20 minute EMOM

1) :35 max cals on rower

2) :35 max DB burpee box overs (35s/20s) 20"

 

Coach led mobility/stretching:

Everyones favorite Barbell quad mash

Then partner hamstring mash 

2:00 straddle (or wall split whichever you feel more)

Trap smash (place the barbell into the rack, add a little weight on both sides and clip it, turn sideways and lift the bar with just one trap, then try and move your arm through full range of motion)

2:00 High bar banded lat 

 

 

 

Thursday 4/20

Wednesday, 19 April 2017 07:17

Here is the link for the Spring T-shirts. Please sign-up before Thursday if you want a shirt or a tank

https://goo.gl/forms/KaD8pD8G97zLdLau2

 

Save the date June 10th!!! We are hosting our 2nd annual Royal Ruckus at the gym.  Last year was such a great success mainly because of all of you amazing people. We really showed the local CF community how great we are as a community.  We are looking for volunteers again for this years Ruckus.  If you would like to be apart of the day again please fill out the Volunteer form here

Royal Ruckus 2017 Volunteer Sign-Up

 

Heads up: Coach Bob will be away this weekend no open gym Sunday

 

Today: CrossFit and Bootcamp

Alt 21 min EMOM

1) 3-5 Chin ups  (underhand grip) with a 4 second negative - If you can pull yourself up and then lower on a 4 second count great, if not jump over the bar and try and lower yourself on a 5 second count

2) 4-6 Tempo Ring Dips- 3 seconds down you can kip up. If you can't do 3 seconds down and kip up. Jump on the rings then lower for 5 seconds and then jump back up. If you can't hold for 5 seconds perform the temp dips on a box

3) Try to accumulate as many seconds as possible in a L- sit (or knee tuck or V-sit hold)

 

For Time:

135 KBS (55/35)

45 Double Push-up GI Janes (you must perform 2 push-ups and then have your chin reach above the pull-up bar for the rep to finish)


Partition however you like

 

1:30 pec stretch

1:30 high bar lat

 

 

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