Take 15 minutes to build to a HEAVY Back Squat then...
5 Rounds:
Within a 2:00 Minute Window:
5 HEAVY Back Squats (80% or above)
10/12 Calories Ski Erg
Rest 2:00
Community Notes:
Saturday 9 AM class will be held at the Lyons Den (555 W. Beidler Rd, KoP), there will be no Saturday 10:15 am CrossFit Kids.
All other weekend classes will be held at the gym- we are hosting a one day CrossFit Fundamentals Course on Saturday at CFKOP.
Next Saturday 7/22 we will be hosting the 'Brawl in the Burbs' - There will be NO classes on 7/22.
Mark your calendars for our internal (members only) competition - 'King and Queen of Prussia' on August 19th.
Quote:
“Out of suffering have emerged the strongest souls; the most massive characters are seared with scars.” —Khalil Gibran
4 comments:
Mark 245,Rx
Subhan300,Rx
Brian 295,225
Bobby 315, rx
Mike S 165,105
9:30am
Larissa 85# Push Press, RX
Jamie 155#, 6 front rack lunges, 8 lunges @ 155#
Monica 100#, 73#
Jill H. 155, RX
12pm
Rich A. 335#, RXish
Taylor 355#, 235#
Keith 365#, 275#
Megz, 145#, RX
Steph C. 150# PR!!, 105#
Edwin 255# PR!!, RX
Meredith 205#, 135#
The Nat 235#, RX
Danielle 220,RX
4:30
Alex 365 ,225
Jeff 395, RX
Greg 295, rx
Erika 155,17"
5:30
May 153, 17" c2 bike
Rakshit 295, rx
Danielle 185 rx
Baez 345 RX
Scientist 220 row
Evan 255 rx
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