8.8.25

AMRAP in 24 Minutes:

200 Meter Run 
20 Box Step Ups (20/24")
50 Double Unders  

400 Meter Run 
20 Box Step Ups (20/24")
50 Double Unders 

600 Meter Run 
20 Box Step Ups (20/24")
50 Double Unders

....Continue Rounds Adding 200 Meters to the Run Each Round

Quote: 

“Our bodies are our gardens – our wills are our gardeners.” 

– William Shakespeare

8.7.25

TEST DAY - RECORD RESULTS 

 "The Chief" 

 Max rounds/reps in 3 minutes of: 

 3 Power cleans (95/135#) 

6 Push-ups 

9 Air Squats 

 Rest 1 minute between rounds 

 Repeat for a total of 5 cycles 

 Score is total rounds completed for each of the 5 cycles

CLICK HERE to compare to 3.3.25

Quote: 

“Keep your vitality. A life without health is like a river without water.”

 – Maxime Lagace

8.6.25

AMRAP in 16 Minutes:

2 Rope Climbs (15') 
8 Handstand Pushups 
16 Dumbbell Front Squats (2x35/50#) 

Quote:

“Keeping your body healthy is an expression of gratitude to the whole cosmos — the trees, the clouds, everything.”

 – Thich Nhat Hanh

8.5.25

For Time: 

18-15-12 
Toes to Bar 
Burpees Over the Sandbag 

Into..
15-12-9 
Pull-ups
Sandbag Cleans Over the Shoulder

Into..
9-6-3 
Bar Muscle Ups 
Sandbag Cleans Over the Shoulder 
Burpees Over the Sandbag 

Sandbag (70/100#)

Quote:

“Those who have no time for healthy eating will sooner or later have to find the time for illness.”

 – Edward Stanley

8.4.25

For Load: 

Work to A Heavy Complex Of: 

1 Power Clean + 2 Push Press + 1 Split Jerk 

Cash Out: 
3 Rounds for Time: 
16/20 Calorie Ski 
24 Kettlebell Swings (35/53#)  

Quote: 

“Self-care is not selfish. You cannot serve from an empty vessel.” 

– Eleanor Brown

8.3.25

CARDIO SUNDAY 

For Time: 

10-20-30-40-50 Calorie Row 
800-600-400-200-100 Meter Run 

Quote:

"The only person you are destined to become is the person you decide to be.” –

 Ralph Waldo Emerson

8.2.25

 PARTNER SATURDAY
Bring a Friend or Family Member For Free

AMRAP in 20 Minutes-  With A Partner, Splitting All Work as Needed:

5-10-15-20-25-Etc...
DB Push Press (2x35/50#)
Box Jumps (20/24") 

*Starting at 0:00, Every 3:00: 16/20 Calorie Ski

Quote:

“If you change the way you look at things, the things you look at change.” 

– Wayne Dyer

8.1.25

In 12:00 
Build to a Heavy Set of 10 Deadlifts to use for the Workout

at 15:00, For Time: 
10-8-6-4-2 Deadlifts
After Each Set of Deadlifts, Complete:
8 Pullups 
10 DB Bench Press (2x35/50#)
12 GHD Situps

*There will be 2 scores for the workout- Deadlift weight, and time to complete workout
 

Quote:

“The only way to do great work is to love what you do.” 

– Steve Jobs

7.31.25

TEST DAY - RECORD RESULTS

Complete 5x 2:00 Rounds, Resting 1:00 Between Each
 
20/25 Calorie Air Bike
Max Wall Balls in Remaining Time 

CLICK HERE to Compare to 3.25.25

Quote: 

“Your mindset is the foundation for everything in your life.” 

– Unknown

7.30.25

Every 2:00 For 8 Rounds 

50 Double Unders 
3 Power Snatches (Touch-N-Go)

*Each Round increase weight on Power Snatch so that the last round will be your heaviest. Record heaviest weight. 

Cash Out: 
Accumulate:
3:00 Plank
2:00 Superman 
1:00 L Sit 

Quote: 

“Growth and comfort can’t coexist.” 

– Ginni Rometty

7.29.25

Complete 3 x 6:00 AMRAPs

In 6:00
800/1,000m Ski
Max Distance Burpee Broad Jumps 

Rest 2:00 

In 6:00
800/1,000m Row 
Max Distance Farmers Carry (2x53/70#) 

Rest 2:00 

In 6:00
800 Meter Run 
Max Distance Walking Lunge (2x35/50# DBs)

Quote: 

“Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle.”

 – Christian Larson

7.28.25

For Time: 
10-9-8-7-6-5-4-3-2-1
Deadlifts 
Hang Power Cleans 
Front Squats 
Shoulder to Overhead 
(65/95#)  

Quote: 

 “The only limits we have are the ones we set for ourselves.” 

– Unknown

7.27.25

 CARDIO SUNDAY 
For Total Calories:

From 0:00-5:00 
30 Kettlebell Swings (35/53#)
Max Calorie C2 

From 5:00-10:00 
400 Meter Run
Max Calorie Row 

From 10:00-15:00 
400 Meter Run 
Max Calorie C2 

From 15:00-20:00 
30 Kettlebell Swings (35/53#)
Max Calorie Row

Quote: 

"The greatest of follies is to sacrifice health for any other kind of happiness." 

-Arthur Schopenhauer

7.26.25

 PARTNER SATURDAY 
Bring a Friend or Family Member for Free

AMRAP in 22 Minutes: 

40 Dumbbell Front Rack Lunges (35/50#) (Split) 

30 Dumbbell Push-Press (35/50#) (Split)

20 Synchro Ab-Mat Situps  (Together)

200 Meter Run (Together)

Quote: 

"The more you understand yourself, the more silence there is, the healthier you are." 

-Maxime Lagacé

7.25.25

Back Squat 

10-8-6-4-2

Cash Out: 

For Time: 

400 Meter Run 

 25 Single Arm Dumbbell Overhead Squat (right) (35/50#)

400 Meter Run 

25 Single Arm DB Overhead Squat (left) (35/50#)

Quote: 

"A good laugh and a long sleep are the best cures in the doctor’s book." 

-Irish proverb

7.24.25

AMRAP in 20 Minutes:

With a Partner -Perform Rounds 'You Go, I Go'

2 Rope Climbs (15') 

16 GHD Sit-Ups 

48 Double Unders 

Quote: 

"The human body is the best picture of the human soul." 

 -Tony Robbins

7.23.25

 For Time: 

30' Handstand Walk (15' Down and Back)
30 Alt. Single Arm DB Hang Clean & Jerk 
30 Single DB Box Step Overs 
30' Handstand Walk 
20 Alt. Single Arm DB Hang Clean & Jerk 
20 Single DB Box Step Overs
30' Handstand Walk 
10 Alt. Single Arm DB Hang Clean & Jerk 
10 Single DB Box Step Overs 

(20/24" Box, 50/70# DB) 

Quote:

"A fit body, a calm mind, a house full of love. These things cannot be bought – they must be earned." 

- Naval Ravikant

7.22.25

TEST DAY- RECORD RESULTS

"Elizabeth" 

21-15-9 
Squat Cleans (95/135#)
Ring Dips 

CLICK HERE to Compare to 3.12.25

Quote: 

"Three things in life – your health, your mission, and the people you love. That’s it."

- Naval Ravikant

7.21.25

 4 Rounds for time of:

15 Chest to Bar Pullups 

12/15 Calorie Row 

15 Power Snatches (65/95#)

15 Burpees

Quote:

"It is health that is real wealth and not pieces of gold and silver." 

-Mahatma Gandhi

7.20.25

CARDIO SUNDAY

For Time: 
5 Rounds of 
12/15 Calorie Row 
15 Burpees over the Rower 

3 Rounds of 
15/18 Calorie Row 
18 Burpees Over the Rower 

1 Round of
18/21 Calorie Row 
21 Burpees Over the Rower 

Quote: 

“The grass is not 'greener' on the other side – it is just another shade of green.” 

― Annika Sorensen,

7.19.25

PARTNER SATURDAY
Bring a Friend Or Family Member For Free 

AMRAP 22 with a partner: 

5 Toes-to-bars 

10 Hang Power Cleans (95/135#)

6/10- Cal Air bike 

– 1 person does a round, then the next person does a round. 

– After each partner completes a round, add 1 calorie to the bike.

Quote:

“The deadlift also serves as a way to train the mind to do things that are hard.” 

― Mark Rippetoe

7.18.25

TEST DAY - RECORD RESULTS

3 RM Front Squat 

CLICK HERE to Compare to 3.10.25 

4K C2 Bike 

CLICK HERE to Compare to 3.26.25

Quote: 

“The difference between those who adapted and those who didn't, Gorton said, was a willingness to totally commit.” 

― Arnold Schwarzenegger

7.17.25

AMRAP in 16 Minutes:
400/500 Meter Row  
5 Bar Muscle Ups 
25 Box Jumps (20/24") 
5 Bar Muscle Ups

Quote: 

“Get comfortable with being uncomfortable!” 

― Jillian Michaels

7.16.25

Push Press 

3-3-3-3-3-3

Cash Out: 

AMRAP in 8 Minutes:

25 Double Unders 

10 Shoulder to Overhead (65/95#)

Quote: 

“The individual who says it is not possible should move out of the way of those doing it.” 

― Tricia Cunningham

7.15.25

TEST DAY - RECORD RESULTS

"Cindy"

AMRAP in 20 Minutes:
5 Pullups 
10 Pushups 
15 Air Squats 

CLICK HERE to Compare to 3.27.25

Quote:

“The individual who says it is not possible should move out of the way of those doing it.” 

― Tricia Cunningham

7.14.25

 All For Time: 

3 Rounds of: 
8 Deadlifts 
8 Strict Handstand Pushups 

Into a 400 Meter Run

Into 3 Rounds of: 
8 Deadlifts 
10 Kipping Handstand Pushups 

Into a 400 Meter Run 

Into 3 Rounds of: 
8 Deadlifts 
12 Burpees Over the Bar

Barbell Weight (125/185#)

Quote:

“The human body is the best work of art.” 

― Jess C. Scott

7.13.25

CARDIO SUNDAY 

2 Rounds For Time: 
1 Mile Run 
900/1000M Row  

Quote: 

If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward. 

-Martin Luther King, Jr.

7.12.25

 PARTNER SATURDAY 
Bring a Friend or Family Member For Free

Every 6:00 x 4 Rounds
For Calories, with 1 Partner Working at a Time:

40 Wall Balls (14/20# to 9/10') 
40 Med Ball Box Step Overs (20/24#)
Max Calorie Row in Remaining Time

Quote: 

Success, like happiness, is the unexpected side effect of one's personal dedication to a cause greater than oneself. 

- Viktor E. Frankl

7.11.25

 8 Rounds For Time of:

8 Single Arm DB Snatch (50/70#)
25' Single Arm OH DB Walking Lunge (50/70#)
40 Double Unders 

*Alternate Arms Each Round

Quote:

Dedication is not what others expect of you, it is what you can give to others. 

- Henry Miller

7.10.25

AMRAP in 20 Minutes:
(With a Partner)

10 Bench Press (95/135#) (Each)
10 Toes to Rings (Each)
200 Meter Run (Together)

Quote: 

We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort. 

- Jesse Owens

7.9.25

 TEST DAY - RECORD RESULTS
10 RM Overhead Squat

AMRAP in 12 Minutes:
3 Wall Walks 
10 Overhead Squats (65/95#)
8/12 Calories Air Bike

CLICK HERE to Compare to 3.18.25

Quote: 

I know the price of success: dedication, hard work, and an unremitting devotion to the things you want to see happen.

- Frank Lloyd Wright

7.8.25

AMRAP in 10 Minutes:

12 Pull-ups 

12/16 Calorie Ski 

12 Slamballs (20/30#)

Rest 2:00

AMRAP in 10 Minutes:

2 Ring Muscle Ups

10 Sandbag Clean Over Shoulder (70/100#)

20 Ab Mat Sit-Ups

Quote: 

Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe.

- Gail Devers

7.7.25

For Time: 

25 Power Cleans 
25 Thrusters 
25 Power Cleans 
(95/135#)
  *Every time you drop the bar, perform 2 lateral burpees over the bar*

Quote:

The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand. 

- Vince Lombardi

7.6.25

CARDIO SUNDAY 

In teams of 2 work to complete the following - in a 'I GO, U GO' format

Until 300 BURPEES 

1 Minute on: 1 Minute off

7 Air Squats

7 Sit-ups

Max burpees

Athlete A works in Minute 1 - Athlete B works in Minute 2 - only one athlete works at a time in the one minute window of squats, sit-ups and burpees until 300 Burpees are completed.

Quote:
  In our lives, change is unavoidable, loss is unavoidable. In the adaptability and ease with which we experience change, lies our happiness and freedom.
-Gautama Buddha

7.5.25

PARTNER SATURDAY 

Bring a Friend or Family Member for Free

With a Partner, 1 Partner Working at a Time and Splitting Work as Needed:

For time:

100 GHD Situps 

100 Calorie Ski  

100 Calories Row

100 Box Jumps (20/24")

(partition anyway - Time cap 25:00)

Quote:

The most important factor in survival is neither intelligence nor strength but adaptability. 

- Charles Darwin

7.4.25

9:00 AM  FREE Friends and Family Team Style WOD with Coach Lauren

We Hope that you enjoy a safe and happy holiday weekend with friends and family. Regular classes will resume tomorrow!!

AMRAP in 30 Minutes:

(with a team of 4 or 5)

7 Goblet Squats (35/53#) (Each) 
4 Team Tire Flips 

17 Team Synchro Tire Step Ups 
76 KBS (35/53#) (Split anyway, 2 Athletes Working at a Time) 

200 Meter Run (Together) 

Quote: 

Freedom is the oxygen of the soul. 

Moshe Dayan

7.3.25

For Time: 

20 Strict Pullups
35 Handstand Pushups
40/50 Calorie Air Bike 
35 Hand Release Pushups 
5 Rope Climbs (15')

COMMUNITY NOTE:
This Friday July 4th at 9:00 AM we will be holding a free friends and family team style workout. This will be the only class that day. Come join Coach Lauren to kick off the holiday weekend!! 

Quote: 

The art of life lies in a constant readjustment to our surroundings.
- Okakura Kakuzo

7.2.25

TEST DAY  - RECORD RESULTS

 "Bear Complex"

 5 Rounds For Load:
Complete 7 Unbroken Sets of this Barbell Complex:

1 Power Clean
 1 Front Squat
 1 Push Press
 1 Back Squat
 1 Push Press
 
The five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round. Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete the workout. Rest as needed between rounds. You may not change the load mid-round. Thrusters from the front or back rack are not allowed

CLICK HERE to Compare to 2.12.25

COMMUNITY NOTES:
This Friday July 4th at 9:00 AM we will be holding a free friends and family team style workout. This will be the only class that day. Come join Coach Lauren to kick off the holiday weekend!!

Quote:
We cannot direct the wind, but we can adjust the sails.
- Dolly Parton

7.1.25

 Complete 4 x 5:00 AMRAPs

25/32 Calorie Row 
AMRAP in Remaining Time:
8 Wall Balls (14/20# to 9/10')
8 Toes to Bar 
Rest 1:00 Between Rounds 

*Athletes should aim to have to have at least 2:30 to complete AMRAP 

COMMUNITY NOTE:
This Friday July 4th at 9:00 AM we will be holding a free friends and family team style workout. This will be the only class that day. Come join Coach Lauren to kick off the holiday weekend!!

Quote: 

It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptable to change, that lives within the means available and works co-operatively against common threats.
- Charles Darwin 

6.30.25

 For Time:

200 Meter Run 
11-11-7-7-5-5 Deadlift 

Women: 155/185/205#
Men: 225/275/315# 

COMMUNITY NOTE:
This Friday July 4th at 9:00 AM we will be holding a free friends and family team style workout. This will be the only class that day. Come join Coach Lauren to kick off the holiday weekend!!

Quote: 

It's a lot easier to get your way if you have more than one way. 

- Jennifer James

6.29.25

CARDIO SUNDAY

In 30 Minutes accumulate MAX Calories on the Air Bike

Every 2:00 beginning on 0:00 complete 7 HEAVY Kettlebell Swings (53/70#)

Quote: 

“Permit yourself to change your mind when something is no longer working for you.” - Nedra Glover Tawwab

6.28.25

Community WOD for Lauren Taylor

All for time (with a partner):

400 Meter Run

then...

AMRAP in 15 Minutes

12 Single Arm Kettlebell Swings (35/50#)

15 Hand-release Push-ups

30 Air Squats 

then...

400 Meters 

(Score - Record total time and rounds and reps of the AMRAP)

Quote: 

“If there is no struggle, there is no progress.” - Frederick Douglass

6.27.25

 TEST DAY- RECORD RESULTS

'Isabel' 

For time: 

30 Power Snatch (95/135#)

Cash Out - not for time

2 Rounds of:

30 GHD Sit-ups

30 Hip Extensions

1:00 accumulated Parallette L-sit

CLICK HERE to compare to 2.21.25

Community Notes:

Join us tomorrow for the House of Champions Community WOD at CrossFit King of Prussia on Saturday, June 28th at 9AM! Everyone is welcome! 

 We’re rallying in support of Lauren Taylor, our dedicated and inspiring, two-time Adaptive CrossFit Games champ, as she trains for her return to the 2025 CrossFit Games. There is more to this event than just a workout- All proceeds help fund essential needs like travel, registration, and adaptive equipment so athletes like Lauren can compete at the highest level.

Quote: 

“We can’t become what we need to be by remaining what we are.” - Oprah Winfrey

6.26.25

AMRAP in 12 Minutes: 

10 alternating front-rack lunges (95/135 lb) 

10 bar-facing burpees 

10 chest-to-bar pull-ups

 

Quote: 

“One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.” - Abraham Maslow

6.25.25

TEST DAY- RECORD RESULTS
For Load 

3 Cleans + 2 Front Squats + 1 Jerk 

Cash Out: 
EMOM 10 
Minute 1. 3 Power Cleans 
Minute 2. 3 Shoulder to Overhead
(Athlete should aim to use 75% of top complex weight)

CLICK HERE to compare to 2.24.25

Quote:

“Stay afraid, but do it anyway. What’s important is the action. You don’t have to wait to be confident. Just do it and eventually the confidence will follow.” - Carrie Fisher

6.24.25

TEST DAY - RECORD RESULTS 

For time:

30 Ring or Bar Muscle Ups

CLICK HERE to comare to 2023

Cash out:

For time:

35 Double Unders

35 Wallballs (14/20 to 9/10 ft)

35 Ab-Mat Sit-ups

35 Burpees 

35 Kettlebell Swings (35/53#)

Quote: 

“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.” - Ernest Hemingway

6.23.25

For time:

500 Meter Row

25 Hang Power Cleans (105/155#)

25 Calories Ski Erg

25 Deadlifts (105/155#)

500 Meter Row

Quote: 

“Do the best you can until you know better. Then when you know better, do better.” - Maya Angelou

6.22.25

 CARDIO SUNDAY 

For Time: 
2000 Meter Row 
150 Burpees Over the Rower 

Quote: 
“Summertime is always the best of what might be.”
– Charles Bowden.

6.21.25

 PARTNER SATURDAY 
Bring a Friend or Family Member For Free

With a Partner, Splitting Work as Needed unless otherwise directed: 

AMRAP in 8 Minutes:
100 Meter Farmer Carry (Partner 1) 
15 Synchro KBS 
100 Meter Farmer Carry (Partner 2) 
15 Synchro KBS 

Rest 2:00

AMRAP in 8 Minutes:
60 Double Unders 
6 Wall Walks 

Rest 2:00 

AMRAP in 8 Minutes:
Machine Cals (Athlete Choice) 

Quote: 

Never bend your head. Always hold it high. Look the world straight in the eye.

- Helen Keller

6.20.25

 For Time: 

30 GHD Sit Ups 
1 Mile Run 
30 GHD Sit Ups 
800/1,000 Meter Ski 
30 GHD Situps 

Quote:

Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence. 

- Helen Keller

6.19.25

 TEST DAY- RECORD RESULTS

"Diane" 

For Time:
21-15-9 
Deadlifts (155/225#)
Handstand Pushups 

CLICK HERE to Compare to 2.14.25

Quote: 

Some people want it to happen, some wish it would happen, others make it happen. 

- Michael Jordan

6.18.25

All For Time: 

3 Rounds of: 
10 Burpees 
10 Pullups 
then...
3 Rounds of: 
10 Burpees 
10 DB Hang Squat Cleans
then...
3 Rounds of: 
10 Pullups 
10 DB Hang Squat Cleans 

DB Weight (2x35/50s) 

Quote: 

Experience tells you what to do; confidence allows you to do it. 

- Stan Smith

6.17.25

Split Jerk 

1-1-1-1-1-1-1

Cash out:

AMRAP in 7 Minutes:

7 Sumo-deadlift High Pull (65/95#)

7 Push Press (65/95#)

7 /10 Air Bike Calories 

Quote: 

Think positively and masterfully, with confidence and faith, and life become more secure, more fraught with action, richer in experience and achievement. 

- Eddie Rickenbacker

6.16.25

McCoy “Topsy” Turner, a loved member of the CrossFit community and former Seminar Staff trainer, died by suicide on March 8, 2025, after suffering from complex post-traumatic stress. Turner served for 17 years in the Royal Navy, specializing as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. Turner worked more than 250 Level 1 and Level 2 Seminars. Turner was known for his warmth and kindness, and touched countless lives who attended CrossFit courses. He is survived by his sons Brodie and Tommy. 

TOPSY 

Complete as many rounds and reps as possible in 25 minutes of: 

3 ring muscle-ups 

8 thrusters 

17-calorie row 

 ♀ 75 lb ♂ 115 lb

Quote: 

Know your value. Confidence breeds success. Act like the person you want to become, and people will start seeing you as that person. 

- Mark M. Ford

6.15.25

 HAPPY FATHERS DAY!!
We are so thankful to have all of the great dads that our part of our community. You are all great men!

CARDIO SUNDAY

30:00 For Total Calories: 
Starting at 0:00 and Every 5:00 
Run 400 Meters 
20 Walking Lunges
Max Calorie Ski

Quote: 

Do the thing and you will have the power. 

- Ralph Waldo Emerson

6.14.25

PARTNER SATURDAY 
Bring a Friend or Family Member For Free

For Time with a Partner, Splitting All Work: 

20 Burpees
40 DB Power Cleans (2x35/50#)
60 Wall Balls (14/20# to 9/10') 
80 Double Unders 
1000 Meter Run 
80 Double Unders
60 Wall Balls
40 DB Power Cleans 
20 Burpees 

Quote: 

Don't be distracted by criticism. Remember ~ the only taste of success some people have is when they take a bite out of you. 

- Zig Ziglar

6.13.25

2025 CrossFit Community Cup Workout #2

Complete as many reps as possible following the interval of:
 Round 1 - 2 minutes of work, 1-minute rest
Round 2 - 2 minutes of work, 1-minute rest
Round 3 - 2 minutes of work, 1-minute rest
Round 4 - 3 minutes of work

 Rounds 1 and 2:   
15 Toes-to-bars
 15 Overhead squats
 Max-calorie row

 Rounds 3 and 4:   
15-Calorie row
 15 Overhead squats
 Max bar muscle-ups
 ♀ 75 lb (34 kg) ♂ 115 lb (52 kg)  

CLICK HERE for all workout variations, scorecards, etc. 

Notes:
If you officially registered for the 2025 CrossFit Open and submitted a score for each of the 3 workouts, you have been assigned a level. Each individual is placed depending on how his or her scores ranked amongst the rest of the world. The levels, which can be seen below, will dictate which variation of the workout that you will perform. Upon completion you can submit your scores and see how you compare globally to all other athletes in the same level as you. If you did not register, you can still complete the workout and scale as needed!

Quote: 

Don't let others define you. Don't let the past confine you. Take charge of your life with confidence and determination and there are no limits on what you can do or be. 

- Michael Josephson

6.12.25

2025 CrossFit Community Cup Workout #3

In 20 minutes, establish:
 1-rep-max front squat
 1-rep-max hang power clean

Quote: 

Never bend your head. Always hold it high. Look the world straight in the eye. 

- Helen Keller

6.11.25

For Time: 

5,000 Meter Row 

CLICK HERE to Compare to  2.18.24

Cash Out: 
3 Rounds For Quality: 
Max Set of Pushups 
Max Set of Strict Pullups
Max Length Hollow Hold

Quote: 

Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.

- Helen Keller

6.10.25

2025 Community Cup Workout #1

As many rounds and reps as possible in 20 minutes of: 
 15 Box jump-overs
 10 Dumbbell snatches
 5 Strict handstand push-ups
 ♀ 35-lb (15-kg) dumbbell, 24-inch box ♂ 50-lb (22.5-kg) dumbbell, 30-inch box

CLICK HERE to see all workout variations, scorecards, etc. 

Notes:
If you officially registered for the 2025 CrossFit Open and submitted a score for each of the 3 workouts, you have been assigned a level. Each individual is placed depending on how his or her scores ranked amongst the rest of the world. The levels, which can be seen below, will dictate which variation of the workout that you will perform. Upon completion you can submit your scores and see how you compare globally to all other athletes in the same level as you. If you did not register, you can still complete the workout and scale as needed!

Quote: 

\Some people want it to happen, some wish it would happen, others make it happen. 

- Michael Jordan

6.9.25

TEST DAY - RECORD RESULTS

1RM Snatch 

CLICK HERE to Compare to 12.27.24

Cash Out: 
 AMRAP in 5 Minutes:
3-6-9-12..
Air Bike Calories 
Kettlebell Swings (53/70#) 

Rest 2:00 ...then

... For Time: 
"Erase Your Rounds." Go Back Down In reverse from where you left off. 

Quote: 

Experience tells you what to do; confidence allows you to do it.

-Stan Smith

6.8.25

CARDIO SUNDAY 
9 AM Class will be held at The Lyons' Den - 555 W Beidler Rd. KOP 

AMRAP in 30 Minutes: 
10 Double Unders 
4 Box Jumps (20/24")
4 Dumbbell Step-ups (35/50#) (20/24")
20 Double Unders 
6 Box Jumps (20/24")
6 Dumbbell Step-ups (35/50#)(20/24")
30 Double Unders
8 Box Jumps (20/24")
8 Dumbbell Step-ups (35/50#)(20/24")...

*Continue in this Sequence by Adding 10 Double Unders and 2 to Each Movement After Every Round...

Quote: 

There are no secrets to success. It is the result of preparation, hard work, and learning from failure. 

- Colin Powell

6.7.25

PARTNER SATURDAY
9 AM classes will be held at The Lyons' Den- 555 W. Beidler Rd. KOP Pa

4 Rounds For Time With a Partner: 
Partners Will Run Together and Split the Rest of the Work as Needed

"Maupin" 
800 Meter Run
 49 Push-ups
 49 Sit-ups
49 Air Squats

Quote: 

The greater the effort, the greater the glory. 

- Pierre Corneille

6.6.25

For Load: 

Push Jerk 
2-2-2-2-2-2-2

Cash Out: 
For Time: 
300' Plate OH Walking Lunge (35/45 # Plate)  

Community Notes:

9 AM (Saturday and Sunday) Weekend Classes at the Lyons Den - 555 W Beider Rd KoP; we are hosting a Level 2 at the Gym.

Fundraiser for Lauren's trip to the CrossFit Games on 6/28 at 9:00 AM

Quote: 

If you really want something, and really work hard, and take advantage of opportunities, and never give up, you will find a way.. Follow your Dreams. 

- Jane Goodall

6.5.25

All for time: 

1,000/1,200 Meter Row

Into 3 Rounds of:  
10 Strict Pullups 
10 Strict Ring Dips 

1,000/1,200 Meter Row

Into 3 Rounds of: 

10 Chest to Bar Pullups 

10 DB Bench Press (50/70#)

Community Notes:

9 AM (Saturday and Sunday) Weekend Classes at the Lyons Den - 555 W Beider Rd KoP; we are hosting a Level 2 at the Gym.

Fundraiser for Lauren's trip to the CrossFit Games on 6/28 at 9:00 AM

Quote:
Hard work is the price we must pay for success
- Vince Lombardi

6.4.25

For Rounds and Reps:

AMRAP in 5 Minutes:
3 Power Cleans (95/135#) 
3 Burpees Over the Bar 

Rest 2:00

AMRAP in 5 Minutes:
6 Front Squats (95/135#) 
30 Double Unders

Rest 2:00

AMRAP in 5 Minutes:
9 Thrusters (65/95#)
9 Calorie Air Bike 

Community Notes:

9 AM (Saturday and Sunday) Weekend Classes at the Lyons Den - 555 W Beider Rd KoP; we are hosting a Level 2 at the Gym.

Fundraiser for Lauren's trip to the CrossFit Games on 6/28 at 9:00 AM

 
Quote:
 If you put in the work, put in the time, put in the effort, you're going to reap the benefits.
- Richard Sherman

Low Back Ability Workshop- August 24th | 2–7 PM

🗓️ Save the Date: August 24th | 2–7 PM


We’re hosting a Low Back Ability Workshop🙌 

Their mission? To end the back pain epidemic—effecting individuals of all ages, race, and gender. 

Through innovative training and a “pay what you want” model, they’ve helped thousands regain mobility and live pain-free. 

💪✨ Don’t miss your chance to experience it for yourself! For more information about the program check out @lowbackability 

Use the QR code at the top to register!

Schedule Update – New 7:00 AM

📣 Schedule Update – New 7:00 AM Trial Class with Chloe Darley! 

Thank you all for your continued support and feedback. After monitoring attendance and interest, we’ve decided to cancel the 3:30 PM class on Mondays and Wednesdays, effective after this Wednesday June 4th class. In its place, we’re excited to offer a trial 7:00 AM class on those same days (Monday & Wednesday) to better accommodate your schedules and needs. 

The new 7:00 AM class will begin Monday June 9th. We’ll run this as a trial over the next few weeks, so if you’re looking for an earlier option (but later than 6 AM) to kick off your day, we encourage you to join us! 

6.3.25

Happy Birthday Dana D!

AMRAP in 22 Minutes:

2 Rope Climbs

200 Meter Run 

5 Sandbag Cleans (Over the shoulder) (100/150#)

10 Pistols 

Community Notes:

9 AM (Saturday and Sunday) Weekend Classes at the Lyons Den - 555 W Beider Rd KoP; we are hosting a Level 2 at the Gym.

Fundraiser for Lauren's trip to the CrossFit Games on 6/28 at 9:00 AM

Quote: 

Life is always difficult in proportion to its intensity and reality. 

- Edward Howard Griggs

6.2.25

Every 1 minute, complete: 

1 wall walk 

3 deadlifts 

5 toes-to-bars 

Every minute, add 2 toes-to-bars. 

Complete as many rounds as possible until failure. ♀ 125 lb ♂ 185 lb 

Coaches Notes:

Today’s workout is a bit of a “beep test.” While the first round is seemingly simple, each passing minute gets more challenging. The loading of the deadlift should be moderate and something you can perform 3 reps of easily. The single wall walk and 3 deadlifts should take no more than 20 seconds to complete, leaving at least 40 seconds to perform toes-to-bars. If the wall walk and deadlifts are taking longer than the intended time, reduce the range of motion of the wall walk and the loading of the deadlift. Scale the toes-to-bars to something that is not going to hold you back. In other words, if you can only do 2-3 toes-to-bars in a row before breaking, scale to something that allows you to hang on the bar longer and complete bigger sets.

Community Notes:

9 AM (Saturday and Sunday) Weekend Classes at the Lyons Den - 555 W Beider Rd KoP; we are hosting a Level 2 at the Gym.

Fundraiser for Lauren's trip to the CrossFit Games on 6/28 at 9:00 AM

Quote: 

Your progress depends upon your degree of sustained intensity in a given direction. -

Roger McDonald

6.1.25

CARDIO SUNDAY

For Time: 

5K Run 

Quote: 

“Nothing in the world is ever completely wrong. Even a stopped clock is right twice a day.” 

― Paulo Coelho, Brida

5.31.25

PARTNER SATURDAY 
Bring a Friend or Family Member For Free

AMRAP in 25 Minutes:
"The Lou" 
Alternating Rounds with a Partner 
4 Wallballs (14/20 to 9/10')
4 Pull-ups
4 Burpees 
4 Dumbbell Snatches (35/50#) 

Quote:

 “Do you want to know who you are? Don't ask. Act! Action will delineate and define you.” 

― Thomas Jefferson

5.30.25

 TEST DAY - RECORD RESULTS

"King Kong"
3 Rounds For Time: 
1 Deadlift (320/455#)
2 Ring Muscle Ups
3 Squat Cleans (175/250#)
4 Strict Handstand Pushups 

CLICK HERE to Compare to 1.30.25

Coaches Notes:
 This workout contains few reps, but each rep should be challenging. Think of this as a heavy day, focusing on quality over quantity. In larger classes, if necessary, athletes can share barbells with those using similar loads to manage space and equipment efficiently. Since this is a benchmark day, we will encourage athletes to test their limits with the goal of pushing the loads higher during the next scheduled test in 2025.

Quote: 

“When we are no longer able to change a situation, we are challenged to change ourselves.” 

― Viktor E. Frankl, Man's Search for Meaning

5.29.25

In 20 Minutes, working with a partner, complete as many rounds and calories as possible.
Both Partners will work at the same time, switching after each round.  Record total rounds and calories as your score.

Partner 1: 

10 GHD Sit-ups 

 10 GHD Hip Extensions

15 Wall Balls (14/20 to 9/10') 

Partner 2: 
Max Calorie Row 

Quote:
“It's not the load that breaks you down, it's the way you carry it.” ― Lou Holtz

5.28.25

 12 Rounds For Time: 

6 Dumbbell Deadlifts 
6 Dumbbell Hang Power Cleans 
6 Dumbbell Push Jerks
(Dumbbell weight -2 x 35/50#) 

Quote: 

“Believe in yourself. You are braver than you think, more talented than you know, and capable of more than you imagine.”
― Roy T. Bennett, The Light in the Heart

5.27.25

All For Time: 

30' Handstand Walk 
20 Hang Power Snatches (65/95#)
10 Overhead Squats (65/95#)

Into: 
24/30 Calorie Air Bike 

Into:
2 Rounds Of: 
15' Handstand Walk
10 Hang Power Snatches(65/95#)
5 Overhead Squats (65/95#)

Into: 
24/30 Calorie Air Bike

Quote: 

“Don't be pushed around by the fears in your mind. Be led by the dreams in your heart.” ― Roy T. Bennett, The Light in the Heart

5.26.25

9:00 AM Memorial Day Murph will be Held at the Lyons Den

(555 W. Beidler Rd, KoP)

(after party and BBQ following the Workout)

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 

This workout was one of Mike's favorites and he'd named it "Body Armor". From there on it was referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. 
Rx for the full WOD will require the weight vest (10# ladies and 20# gentlemen).

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

(10#/20# vest)

An appropriate scale for this WOD would be

("1/2 Murph"):
800M Run
50 Pull-ups
100 Push-ups
150 Squats
800 Meter Run.

Partner "Murph" is also an option:
Two athletes complete the work together one person working at a time except on the runs. Both athletes will run an 800 together in the beginning and in the end (timer ends as the last person crosses the doorway).

Quote: 

"The most difficult thing is the decision to act; the rest is merely tenacity." —Amelia Earhart

5.25.25

Every 10 mins for 4 rounds:

400 M Run 

500 M Row 

1000M C2 Bike

Community Notes:

Memorial Day Murph will be Held at the Lyon's Den tomorrow 5/26 at 9:00 AM 

Please join us at 555 W. Beidler Rd, KoP- for the Workout, Community, Waterslide and After party, Music, BBQ and so much more! 

Everyone is WELCOME!

Quote:

Brené Brown “You’re imperfect and you’re wired for struggle, but you are worthy of love and belonging.”

5.24.25

 PARTNER SATURDAY
Bring a Friend or Family Member For Free

AMRAP in 20 Minutes - With A Partner:

24 Dumbbell Thrusters (25/45#)/ Resting Partner Must Dead Hang From Bar 
24 Calorie Air Bike/Resting Partner Must Hold Dumbbells in Suitcase Hold
48 AB- Mat Situ-ps/Resting Partner Must Hold Wall Sit 

Community Notes:

Memorial Day Murph will be Held at the Lyon's Den Monday 5/26 at 9:00 AM 

Please join us at 555 W. Beidler Rd, KoP- for the Workout, Community, Waterslide and After party, Music, BBQ and so much more! 

Everyone is WELCOME!

Quote: 

“All the great things are simple, and many can be expressed in a single word: freedom, justice, honor, duty, mercy, hope.”
|― Winston Churchill

5.23.25

 For Load:

5-3-1-5-3-1
Power Snatch 

Cash Out: 
Tabata (:20/:10 for 8 Intervals) for total reps:

Power Snatch (55/75#)
Double Unders 

Community Notes:

Memorial Day Murph will be Held at the Lyon's Den Monday 5/26 at 9:00 AM 

Please join us at 555 W. Beidler Rd, KoP- for the Workout, Community, Waterslide and After party, Music, BBQ and so much more! 

Everyone is WELCOME!

Quote: 

“Without memory, there is no culture. Without memory there would be no civilization, no future.”

 – Elie Wiesel

5.22.25

 For Time: 

64/80 Calorie Row 
40 Wall Balls 
64/80 Calorie Ski
30 Wall Balls
800 Meter Run 
20 Wall Balls 

(14/20# to 9/10') 

Score 1: Time to Complete Row
Score 2: Total Workout Time

Community Notes:

Memorial Day Murph will be Held at the Lyon's Den Monday 5/26 at 9:00 AM 

Please join us at 555 W. Beidler Rd, KoP- for the Workout, Community, Waterslide and After party, Music, BBQ and so much more! 

Everyone is WELCOME!

Quote: 
“America without her soldiers would be like God without His angels.”
– Claudia Pemberton

5.21.25

 2025 Age Group Semifinals Workout #4

For Time: 
150' OH DB Walking Lunge
50 Alternating Dumbbell Snatch 
50 Box Jump Overs 

.♀ 35-lb (15-kg) dumbbell, 20-inch box
♂ 50-lb (22.5-kg) dumbbell, 24-inch box

Community Notes:

Memorial Day Murph will be Held at the Lyon's Den Monday 5/26 at 9:00 AM 

Please join us at 555 W. Beidler Rd, KoP- for the Workout, Community, Waterslide and After party, Music, BBQ and so much more! 

Everyone is WELCOME!

Quote: 
“So long as the memory of certain beloved friends lives in my heart, I shall say that life is good.”

5.20.25

 TEST DAY - RECORD RESULTS

5 RM Back Squat 

CLICK HERE to compare to 1.8.25

Cash Out: 

AMRAP in 8 Minutes:

5 Chest to Bar Pull-ups

10 Kettlebell Swings (35/53#)

15 Goblet Squats (35/53#)

Community Notes:

Memorial Day Murph will be Held at the Lyon's Den Monday 5/26 at 9:00 AM 

Please join us at 555 W. Beidler Rd, KoP- for the Workout, Community, Waterslide and After party, Music, BBQ and so much more! 

Everyone is WELCOME!

Quote:

“The brave die never, though they sleep in dust: Their courage nerves a thousand living men.” 

– Minot J Savage 

5.19.25

AMRAP in 18 minutes:

12 Calories Row 

12 Clean & Jerk (75/115#)

9 Burpee Over Bar

3 Wall Walks 

Community Notes:

Memorial Day Murph will be Held at the Lyon's Den Monday 5/26 at 9:00 AM 

Please join us at 555 W. Beidler Rd, KoP- for the Workout, Community, Waterslide and After party, Music, BBQ and so much more! 

Everyone is WELCOME!

Quote: 
.“They who for their country die shall fill an honored grave, for glory lights the soldier’s tomb a beauty weeps the brave.”
—Joseph Rodman Drake

5.18.25

CARDIO SUNDAY

For Time: 
800 M Run
50 Burpees
600 M Run
50 Wall Balls (14/20# to 9/10')
400 M Run
200 M Farmers Carry (2x35/53#)
600 M Run 
50 Wall Balls
800 M Run 
100 Situps 

Quote: 

Long-term consistency trumps short-term intensity. 

- Bruce Lee

5.17.25

PARTNER SATURDAY 
Bring a Friend or Family Member for Free!

With a Partner, Splitting Work as Needed: 

Every 5:00 For 6 Rounds 
500 Meter Row 
Max Rounds of Strict "Cindy"

*Score is Total Rounds + Reps 
1 Round of Strict "Cindy":
5 Strict Pull-ups
10 Push-ups
15 Air Squats 

Quote: 

Sustained intensity equals ecstacy. 

- Wynton Marsalis

5.16.25

10 Rounds for Time: 

4 1-Arm Devils Press (40/60#)
6 Toes to Bar
8 Box Jumps (20/24#) 

Quote:

The function of education is to teach one to think intensively and to think critically. Intelligence plus character - that is the goal of true education. 

- Martin Luther King, Jr.

5.15.25

 TEST DAY - RECORD RESULTS

Air Bike Calories (Bodyweight)
Time Cap: 25:00

CLICK HERE to compare to 1.14.25  

Cash Out: 
Strict Ring Muscle Up (practice)

or 

As many reps as possible of Strict Ring Muscle Ups  in 4:00 

Quote:

Life is not just the passing of time. Life is the collection of experiences and their intensity.

- Jim Rohn

5.14.25

For Time: 

27*21*15* reps for time of: 

Back Squats (110/165#)

Handstand Push-ups

*Run 200 M after each set

(back squats will be taken from the floor)

Quote:

Do not try to do extraordinary things but do ordinary things with intensity. 

- Emily Carr 

5.13.25

AMRAP in 8 Minutes:

2 Rope Climbs (15')

10 Slamballs (20/30#)

10/12 Calories Ski Erg

Rest 2:00

AMRAP in 8 Minutes:

12 GHD Sit-ups

25' Dumbbell Walking Lunge (Suitcase Carry) (2x35/50#)

12 Dumbbell Hang Power Cleans (2x35/50#)

Quote:

Your progress depends upon your degree of sustained intensity in a given direction. 

- Roger McDonald

5.12.25

TEST DAY - RECORD RESULTS
For Time: 

8 Rounds for time of: 
2 Power Cleans (135/205#)
2 Push Jerks (135/205#)
30 Double Unders 

Rest 3:00

Find 1 RM Clean and Jerk 

CLICK HERE to compare to 1.21.25

Quote: 

Your profession is not what brings home your weekly paycheck, your profession is what you're put here on earth to do, with such passion and such intensity that it becomes spiritual in calling. 

- Vincent Van Gogh

5.11.25

 CARDIO SUNDAY
HAPPY MOTHER'S DAY!!

For Total Calories, Pick any Machine: 

On a 30:00 Running Clock 
Minutes 0-9- :45 Work/:15 Rest
Minutes 10-19- :30 Work/:30 Rest
Minutes 20-29- :15 Work/:45 Rest

Quote:

“I really think a champion is defined not by their wins but by how they can recover when they fall” – Serena Williams 

5.10.25

 PARTNER SATURDAY 
Bring a Friend or Family Member for Free

"Batman and Robin"
With a Partner, Split Work and Partition Anyway
For Time: 

100 Burpees
200 Double Unders
50 Pullups
100 Calorie Bike 

Quote:

 “I’ve never tried to hide the fact that it is my intention to become the best.”

 – Cristiano Ronaldo

5.9.25

AMRAP in 18 Minutes:

3 Bar Muscle Ups
9 Dumbbell Snatch (50/70)
15 Wall Balls (14/20# to 9/10')
18/21 Calorie Row  

Quote:

“The best decisions aren’t made with your mind, but with your instinct.” 

– Leo Messi

5.8.25

TEST DAY - RECORD RESULTS

"Nancy" 

5 Rounds for Time: 
400 Meter Run
15 Overhead Squats (65/95#)

CLICK HERE to Compare to 10.3.23

 Quote: 

If you can see it here and you have the courage enough to speak it, it will happen. People believe in certain things but they keep to themselves, they don’t put it out there. If you truly believe in it, if you become vocal with it, you’re creating that law of attraction and it will become reality.
– Conor McGregor

5.7.25

For Time:

25 Dumbbell Bench Press 
800M/1000M Ski 
 25 Dumbbell  Bench Press
800/1000M Row
25 Dumbbell Bench Press

Dumbbell  (2x 35/50#)

Quote: 

Dreams are free. Goals have a cost. While you can daydream for free, goals don’t come without a price. Time, Effort, Sacrifice, and Sweat. How will you pay for your goals? 

– Usain Bolt

5.6.25

For Max Load: 

10-8-6-4-2
Front Squat 

Cash Out: 
For Time:
400 Meter Farmer Carry (2x53/70#)

*Complete 5 Burpees for each time the KBs were put down during the Farmers Carry*

Quote: 

“There is no way around hard work. Embrace it. You have to put in the hours because there’s always something which you can improve.” 

– Roger Federer

5.5.25

"The Cinco" 

Complete 5 x 3:00 Rounds with 1:00 of Rest Between Each 

Round 1: 
16/20 Calorie Air Bike 
Max GHD Sit Ups 

Round 2: 
16/20 Calorie Air Bike 
Max Deadlifts (155/225)

Round 3: 
16/20 Calorie Air Bike
Max Pushups 

Round 4: 
16/20 Calorie Air Bike 
Max Power Cleans (95/135)

Round 5: 
16/20 Calorie Air Bike
Max Double Unders

Quote: 

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” 

– Arnold Schwarzenegger

5.4.25

 CARDIO SUNDAY
 
For Time: 
40 Dumbbell Box Step Overs (20" 1x35/50)
40 Burpees
800/1000 Meter Row 
30 Dumbbell Box Step Overs (20" 1x35/50)
30 Burpees
800 Meter Run 
20 Dumbbell Box Step Overs (20" 1x35/50)
20 Burpees 

Quote: 

There is always new life trying to emerge in each of us. Too often we ignore the signs of resurrection and cling to part of life that have died for us. 

- Joan D. Chittister

5.3.25

PARTNER SATURDAY
Bring a Friend or Family Member For Free

Partner "Manion" 

7 Rounds: 
400 Meter Run
29 Back Squats (95/135#)

Note: Athletes will run together and split the back squats as needed. 

"If Not Me, Then Who..." On April 29, 2007, Travis Manion was killed by an enemy sniper while saving his wounded teammates. Today, Travis Manion Foundation (TMF) exists to carry on the legacy of character, service and leadership embodied by Travis and all those who have served and continue to serve our nation. Travis' words before leaving for his final deployment to Iraq "If Not Me, Then Who..." are a constant reminder for all of us to live with character and put other people's interests before our own.

Quote: 

Let every dawn be to you as the beginning of life, and every setting sun be to you as its close. 

- John Ruskin

5.2.25

TEST DAY: RECORD RESULTS

Flight Simulator 

 For Time: 

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of: 

Unbroken Double Unders 

 (cap 20:00) 

Coaches Notes: 

The Flight Simulator is a workout that challenges you in many ways. To complete this workout as prescribed, each set of double unders must be strung. This means you must complete that many in a row without stopping. After each set, you MUST break. For example, you cannot do 30 straight and then perform 20 as your next set. You must do 5, stop, 10 stop, etc...however, you control how long you stop. If you fail any set, you must start that set over. For example, if you trip on 49 of 50, you must redo the set of 50.    

Cash Out: 
With a Partner, Complete Intervals "You Go, I Go"
4 x 500 Meter Ski 
Score is Slowest Interval

Quote: 

Don't hold together what must fall apart. The familiar life crumbles so the new life can begin. 

- Bryant H. McGill

5.1.25

TEST DAY: RECORD RESULTS

"The Other CrossFit Total"

1RM Clean
1RM Bench Press
1RM Overhead Squat

Quote:

Step through new doors. The majority of the time there's something fantastic on the other side.

- Oprah Winfrey

4.30.25

Sumo-Deadlift 

5-5-5-5-5 

Cash Out: 

For time 24-18-12 reps of: 

Kettlebell Swings (53/70#) 

Box Jump Overs (24/30#)

Quote: 

We must let go of the life we have planned, so as to accept the one that is waiting for us. 

- Joseph Campbell

4.29.25

AMRAP in 27 Minutes:

200 Meter Run
100' Overhead Walking Lunge (1x35/50#)
16/20 Calorie Air Bike
20 Pull-ups
200 Meter Run
20 Push-ups 

Quote: 

Throw your dreams into space like a kite, and you do not know what it will bring back, a new life, a new friend, a new love, a new country. 

- Anais Nin

4.28.25

For Time: 

2025 Age Group Semifinals Workout #2

For time:
60/75 Calorie Row
21 Shoulder to Overheads (85/135)
60/75 Calorie Row
15 Shoulder to Overheads (125/185)
60/75 Calorie Row 
9 Shoulder to Overheads (155/225#) 

Time Cap 20:00

Quote:

No matter how long the winter, spring is sure to follow. 

- English Proverb

4.27.25

CARDIO SUNDAY

 9AM Class will be held at the Lyons Den - 555 w Beidler Rd. King of Prussia

Every 4:00 x 6 Rounds
Rest 1:00 Between

400 Meter Run 
50 Double Unders 
Max Calorie Machine of Choice in Remaining Time

Quote: 

Creatives need to remember that we don't stop growing just because we get older. We can still do hard things, and we're better for it. 

-Michelle Buteau 

4.26.25

9:00 AM Class  TODAY will be held at The Lyons Den
555 W Beidler Rd, King of Prussia

PARTNER SATURDAY

AMRAP in 20 Minutes:

with a Partner (share the work as needed)

75 Sit-ups
50 Devils Press (1x35/50#)
75 Double Unders 
50 Burpees
75 Lunges (Sandbag or DB)
50 Hand Release Pushups
75 Double Unders 
50 Pike Pushups
75 Lunges (Sanbag or DB) 
75 Sit-ups

Community Notes:

There will be NO CrossFit Kids class or Pre-teens class today. 

Quote:

I'm always choosing the hard things, the things that aren't easy. 

-Dee Rees Read