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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Thursday 12/7

Tuesday, 05 December 2017 09:51

Couple of Dates:

Thursday and Friday 12/14, 12/15 I will be doing DEXA body comp scans if anyone is interested.  The cost is $50

Thursday time slots 9:30am-1pm. Friday time slots 8am-1:30pm email me if you are interested

 

This Saturday is our Holiday Party, if you haven't yet please RSVP on the Facebook Event. If you don't have Facebook please send a message via courier that you will be able to attend. We will have The Reed's address on the event page and on the white board. 

-For the White Elephant remember to keep the gift under $30 we will go over the rules before we start.  Only thing ahead of time is keep the wrap job to something very easily opened. Think 1 piece of tape

 

Saturday 12/16: 12 Days of Christmas workout.  We will adjust the schedule slightly that day.  

 

Saturday 1/6: CrossFit Royalty's first lift off.  If you want to show off how much you lift plan on coming the 6th

 

Today:

10-15 minutes of Goat work 

 

20 min Fran'ish Ladder 

400/320m Row

1 Thruster (95/65)

5 Pull-ups 

2 Thrusters (95/65)

5 Pull-ups

3 Thrusters (95/65)

5 Pull-ups

4 Thrusters (95/65)

5 Pull-ups

400/320m row

5 Thrusters 

5 Pull-ups

...

Starting with and everytime you complete 4 rounds row 400/320m 

 

Rx+ (115/75 and C2B)

 

 

Bootcamp:

10-15 minutes of Goat work 

 

20 min Fran'ish Ladder 

400/320m Row

1 DB Thruster 

5 Pull-ups 

2 DB Thrusters 

5 Pull-ups

3 DB Thrusters

5 Pull-ups

4 DB Thrusters 

5 Pull-ups

400/320m row

5 DB Thrusters 

5 Pull-ups

...

Starting with and everytime you complete 4 rounds row 400/320m 

 

 

Wednesday 12/6

Tuesday, 05 December 2017 08:55

Couple of Dates:

Thursday and Friday 12/14, 12/15 I will be doing DEXA body comp scans if anyone is interested.  The cost is $50

Thursday time slots 9:30am-1pm. Friday time slots 8am-1:30pm email me if you are interested

 

This Saturday is our Holiday Party, if you haven't yet please RSVP on the Facebook Event. If you don't have Facebook please send a message via courier that you will be able to attend. We will have The Reed's address on the event page and on the white board. 

-For the White Elephant remember to keep the gift under $30 we will go over the rules before we start.  Only thing ahead of time is keep the wrap job to something very easily opened. Think 1 piece of tape

 

Saturday 12/16: 12 Days of Christmas workout.  We will adjust the schedule slightly that day.  

 

Saturday 1/6: CrossFit Royalty's first lift off.  If you want to show off how much you lift plan on coming the 6th

 

Today:

Cycle through the following 5 times or 20 minutes

2 reps of 2 second Pause Back Squats (try to bump up a bit from last week) build in weight

Backwards sled drag length of gym. (push through your heels) build in weight

L-sit hold :15-:30 (knee tuck) 

 

3 Rounds for time:

4 DB Snatch R (50/35)

4 DB Snatch L (50/35)

16 TTB (kipping knee raises or V-ups)

4 DB Snatch R

4 DB Snatch L

64 Double Unders (125 singles)

-1 minute rest between rounds 

 

Bootcamp:

Cycle through the following 5 times or 20 minutes

5 reps of 1 second Pause Double KB Squats

Backwards sled drag length of gym. (push through your heels) build in weight

L-sit hold :15-:30 (knee tuck) 

 

3 Rounds for time:

4 DB Snatch R (50/35)

4 DB Snatch L (50/35)

16 TTB (kipping knee raises or V-ups)

4 DB Snatch R

4 DB Snatch L

64 Double Unders (125 singles)

-1 minute rest between rounds 

 

 

Tuesday 12/5

Monday, 04 December 2017 08:19

Couple of Dates:

Thursday and Friday 12/14, 12/15 I will be doing DEXA body comp scans if anyone is interested.  The cost is $50

Thursday time slots 9:30am-1pm. Friday time slots 8am-1:30pm email me if you are interested

 

This Saturday is our Holiday Party, if you haven't yet please RSVP on the Facebook Event. If you don't have Facebook please send a message via courier that you will be able to attend. We will have The Reed's address on the event page and on the white board. 

-For the White Elephant remember to keep the gift under $30 we will go over the rules before we start.  Only thing ahead of time is keep the wrap job to something very easily opened. Think 1 piece of tape

 

Saturday 12/16: 12 Days of Christmas workout.  We will adjust the schedule slightly that day.  

 

Saturday 1/6: CrossFit Royalty's first lift off.  If you want to show off how much you lift plan on coming the 6th

 

Today:

Bench Press 4-5 x 3 @ 80% + 3 x 1-2 reps at 100% with a 5 second negative (for the 100% lifts have a spotter holding the bar as you lower it slowly to your chest, once it touches both parties will lift it up)

Between sets of Bench:

Superset 3-5 Strict Pull-ups + 8-10 Hammer curls

 

With a partner:

For Time:

50/40 Calorie Row (each) -doesn't have to be 50 at once for each person but each person must do 50 before moving on

25 Synchronized Push Press (95/65) (lock out together)

50 Partner MB Sit-ups (14/10) - Both do a sit-up, one touches the MB behind their head then passes it to partner 

25/20 Cal Row (each) 

50 Synchronized Air Squats (hips below parallel together, lock out together)

After 50th Air Squat

Cash out: alternate 5 sets each 

3 Burpee Box Jumps (24/20)

 

Bootcamp:

Tabata:

Renegade row

Uneven push-ups (alternate 1 hand back and forth on low paralettes)

V-ups 

1 min rest between movements 

 

For Time:

50 Calorie Row (each) -doesnt have to be 50 at once for each person but each person must do 50 before moving on

25 Synchronized DB Push Press 

50 Partner MB Sit-ups - Both do a sit-up, one touches the MB behind their head then passes it to partner 

25 Cal Row (each) 

50 Synchronized Air Squats (hips below parallel together, lock out together)

After 50th Air Squat 

Cash out: alternate 5 sets each 

3 Burpee Box Jumps 

 

 

 

Monday 12/4 Happy 30th Birthday Christina!!!

Friday, 01 December 2017 09:56

 

Christina turned 30 yesterday!!!!!!!! Make sure when you see her you wish her an amazing decade!

(She even got to create the workout)

 

Couple of Dates:

Thursday 12/14 I will be doing DEXA body comp scans if anyone is interested.  The cost is $50

 

This Saturday is our Holiday Party, if you haven't yet please RSVP on the Facebook Event. If you don't have Facebook please send a message via courier that you will be able to attend. We will have The Reed's address on the event page and on the white board. 

-For the White Elephant remember to keep the gift under $30 we will go over the rules before we start.  Only thing ahead of time is keep the wrap job to something very easily opened. Think 1 piece of tape

 

Saturday 12/16: 12 Days of Christmas workout.  We will adjust the schedule slightly that day.  

 

Saturday 1/6: CrossFit Royalty's first lift off.  If you want to show off how much you lift plan on coming the 6th

 

Today:

5 sets or 20 minutes 

Step Back Elevated lunges with Banded Distraction pulling you outward x 5 - fight for knee over toe line (Hold a KB or DB in the front rack position) 

10 Banded Pull Throughs (https://www.youtube.com/watch?v=MkwSzIaeZYg)- wider stance

:30 Single arm Plate OH hold- belly + butt tight 

 

Christina's 30th Birthday WORKOUT!!!

(It has been 2 for 2 lately for people telling me it is their Birthday and then they get to pick it, if you have a Birthday coming up maybe roll the dice)

 

12 Min AMRAP

2 Bar Facing Burpees

30 Power Cleans (95/65)

30 Burpees

30 KBS (55/35)

30 Box Jumps (24/20) 

 

 

Bootcamp:

5 sets or 20 minutes 

Step Back Elevated lunges with Banded Distraction pulling you outward x 5 - fight for knee over toe line (Hold a KB or DB in the front rack position) 

10 Banded Pull Throughs (https://www.youtube.com/watch?v=MkwSzIaeZYg)- wider stance

:30 Single arm Plate OH hold- belly + butt tight 

 

Christina's 30th Birthday WORKOUT!!!

12 Min AMRAP

2 Burpees Over the KB

30 DB Power Cleans 

30 Burpees 

30 KBS

30 Box Jumps 

 

 

 

 

Saturday 12/2

Friday, 01 December 2017 08:14

 

Suffer Saturday:

For Time:

30 Single DB ManMaker Buy-in (35/20) (50/30 Rx+)*

 

5 Rounds 

10 OHS (95/65) (115/75 Rx+)

12 HSPU

14 Goblet Step-ups 20" (55/35)

400m Run

 

30 Single DB ManMaker Cash-Out (35/20) (50/30 Rx+)

 

40 minute Cap

* Single DB Man Maker is:

DB in right Hand- Push-up + R arm row + R arm DB Cluster =1

Then switch to left hand and repeat 

 

10am:

20 minutes to cycle through 

4 Floor Bench Press* increase load throughout 

8 Ring Rows (add weight if possible)

12 MB V-ups with rotation (take the MB to the outside of your left foot then to the outside of R foot)

  

*The floor bench press is a very powerful movement to help increase upper body pushing strength.  It is a little awkward at first, start lighter and find your rhythm.  Control the bar down until your elbows touch the floor, PAUSE- then explode up, keeping the shoulder blades pinched together. you can move some serious weight with these have a spotter though

https://www.youtube.com/watch?v=beNZSHa2fiE

 

15 min AMRAP

15 Air Squats

10 Push-ups

1 Cluster (155/105)

Beginning at 0:00 and every 3:00 row 250/200m with the damper on 1

 

 

 

 

 

Friday 12/1 Make-up day!

Thursday, 30 November 2017 12:03

 

There have been a lot of fun and difficult workouts lately. Today is your chance to make-up one that you missed.  

Maybe grab a partner and attack the Thanksgiving day workout, or even make up Mondays workout.

 

If you are brave enough you can try that Sandbag/Assault Bike workout I posted on Tuesday

 

Possibilities are endless.  

Thursday 11/30

Tuesday, 28 November 2017 11:38

This is the last week of the food drive.  If you have not brought anything in please do so this week.

 

Bingo ends TODAY

 

After yesterdays quick intervals going long today....keep going, just a bit further

Today: CrossFit and Bootcamp

24 Min AMRAP

12 KTE

18 Burpee Box Jumps (24/20)

-Every 3 minutes run 300m

 

Afterwards:

5 way shoulder holding :30 each

2 min straddle

 

 

 

 

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