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 10/19

Thursday, 19 October 2017 07:08

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:

Cycle through the following for 20 minutes

7-10 strict weighted pull-ups (hard banded assist or 5 5 second negatives)

10 Banded Resisted Step Back Lunges both ways, both legs (add weight if possible)

Heavy farmers carry 4 lengths

12-20 Weighted Hollow Rocks. Hold plate over head

 

For time:

4 Rounds

15 Box Overs (24/20) - Jumping is preferred but your call, if you think those will slow you down

30 No Push-up Burpees to plate (45)

 

-Gut check time, zero reason to stop:)

 

Bootcamp:

Cycle through the following for 20 minutes

7-10 strict weighted pull-ups (hard banded assist or 5 5 second negatives)

10 Banded Resisted Step Back Lunges both ways, both legs (add weight if possible)

Heavy farmers carry 4 lengths

12-20 Weighted Hollow Rocks. Hold plate over head

 

For time:

4 Rounds

15 Box Overs

30 No Push-up Burpees to plate

Image may contain: 1 person, smiling, dog, ocean, outdoor, nature and water

 

 

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 (lets all catch some spiders so we can scare her on Halloween shhhhhh)

 

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:

Wendler Deadlift round 2 week 2

1 x 3 70%, 1 x 3 80%, 1 x 3+ 90%

 

For Total Reps:

4 Rounds

1:30 max Calories (1 round on Bike)

:30 rest 

:45 Max Alt DB Snatch (50/35)

:15 Rest 

:30 Max L-sit hold Feet need to be even or above your hips  (you get :30, every second you hold is 1 rep- scale to knee tuck, if you do your knees need to be above your hips to count)

:30 Rest 

 

Bootcamp:

3 Rounds 

50 foot bear crawl

100 foot farmers carry

15 Banded Goodmornings 

5 Turkish Get-ups each arm

 

For Total Reps:

4 Rounds

1:30 Max Cals (1 round on Bike)

:30 rest

:45 Max DB Snatch 

:15 rest

:30 Max L-sit hold (every second is 1 rep)

:30 rest 

 

 

 

Tuesday 10/17

Friday, 13 October 2017 12:17

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Today: 

 

Partner "Whitten"

5 Rounds for time:

22 KBS (70/55)

22 Box Jumps (24/20)

400m Run

22 Burpees

22 Wallballs (20/14)

 

Split the reps in the gym however you like. Both Partners run together 

 

Bootcamp:

With a partner complete for time:

5 Rounds for time:

22 KBS 

22 Box Jumps 

400m Run

22 Burpees

22 Wallballs 

 

Split reps however you like, both partners run together 

 

 

 

Monday 10/16

Friday, 13 October 2017 12:07

 

 

Today:

Wendell Front Squat round 2 week 2

1 x 3 70%, 1 x 3 80%, 1 x 3+ 90%

 

11 min AMRAP

88 Double Unders (150 Singles)

22 Pull-ups

11 OHS (95/65)

 

8 min AB-RAP

Buy-in with 20 kneeling weight transfers (10/10)

20 Straight leg raises 

30 Mountain climbers

20 Weighted Sit-ups (weight to the ceiling)

:30 Plank on tippy toes 

 

Bootcamp:

 

For Time:

1000m Row

1 mile Bike 

50 Slam Balls 

 

11 min AMRAP

88 Double unders or 150 Singles 

22 Pull-ups or Ring Rows

22 OH Lunges 

 

8 min AB-RAP

Buy-in with 20 kneeling weight transfers (10/10)

20 Straight leg raises 

30 Mountain climbers

20 Weighted Sit-ups (weight to the ceiling)

:30 Plank on tippy toes 

 

 

 

Saturday 10/14

Friday, 13 October 2017 11:05

 Heads up: No Open Gym tomorrow

 

Suffer Saturday:

For Time:

5 Rounds

20 KB Goblet Lunges (55/35)

16 KB Snatch (55/35)

10 KTE

 

Every 2:00 perform 8 no push-up burpees over the KB 

 

 

10am:

With a same sex partner you will perform the following 4 tasks 

4 Scores.

The class will be broken up into 4 groups and everyone will start on a different workout if necessary 

6 min AMRAP

Rope Climbs 

Before each set of RC you must perform 10/7 calories on the bike 

P1 must start with 10/7 cals on Bike 

 

rest 2 minutes 

 

6 min AMRAP

12/9 Calories on Rower 

2 SandBag to shoulder (150/100) (scale to 4 sandbag DL)

-Follow the leader, one partner starts on the rower, once they get off P2 can start rowing 

 

rest 2 minutes 

 

6 min AMRAP

Max DB Burpee Box Overs (35/20s) (20")

Partners switch when one partner returns from 150m run

 

rest 2 minutes 

 

6 min AMRAP

25 Double unders 

15 Air Squats 

-Partner must be holding a plank for reps to count, switch after each round 

 

Friday 10/13

Tuesday, 10 October 2017 11:26

Image result for friday the 13th

 

Today is Friday the 13th which is also Coach Lauren and Maureen's Birthday today.  If you get a chance to see them be sure to wish them a happy birthday. 

 

The majority of you have done a great job reserving a spot in class.  Making our jobs much easier so thank you.  If you are having a hard time with the app or reserving a spot please let me know.

 

Today:

 

For Time:

13 Bar facing Burpees 

13 Hang Cleans (115/75)

13 Bar Facing Burpees 

13 Power Snatch (115/75)

13 Bar facing Burpees

13 Thrusters (115/75)

13 Bar Facing Burpees

13 Hang Cleans (115/75)

13 Bar Facing Burpees

13 Power Snatch (115/75)

13 Bar Facing Burpees

13 Thrusters (115/75)

13 Bar Facing Burpees 

 

You have until the 35:00 mark to work up to a heavy 2 rep Back Squat 

 

Bootcamp:

13 Bar facing Burpees 

13 Slam Balls

13 Burpees over plate

13 DB Hang Cleans

13 Burpees over plate

13 Alt DB Snatch (13 each arm)

13 Burpees over plate

13 OH Plate Lunges (13 each leg)

13 Burpees over plate

13 KBS

13 Burpees over plate

13 DB Thrusters 

13 Burpees over plate

 

Rest until the 25:00 mark then 1 mile run for time 

 

 

Thursday 10/12

Tuesday, 10 October 2017 09:57

 

Just an FYI tomorrow is Friday the 13th 

 

Today: CrossFit and BootCamp

25 min AMRAP

60 Double Unders (150 singles)

15 TTB

250m row

400m Run 

 

Yesterday was a higher intensity piece, today is a steady paced effort over 25 minutes.  

 

Member Login

Find Us on Facebook

Advocare

CustomFit