5.17.24

For time:

400 Meter Run 

15 Power Snatch (75/115#)

400 Meter Run 

15 OHS (75/115#)

 400 Meter Run 

15 Power Cleans (75/115#)

 400 Meter Run 

15 Front Squats (75/115#)

 400 Meter Run 

Cash out:

For time or skill 

Handstand Walk- max distance

Quote:

"To succeed in life, you need three things: a wishbone, a backbone and a funnybone." – Reba McEntire

5.16.24

TEST DAY RECORD RESULTS

1 RM Split Jerk 

CLICK HERE to compare to 1.10.24 - Split Jerk

Cash Out: 

For Time -1000 M Row

CLICK HERE to compare to 1.5.24 1000 M row

Quote:

"The most important thing is to enjoy your life–to be happy–it's all that matters." – Audrey Hepburn

5.15.24

3-6-9-12-15-12-9-6-3 reps of:

DB Bench Press (35/50#)

Toes to Bar 

Calorie Ski 

Quote:

"Life is a long lesson in humility." – J.M. Barrie

CFKOP Schedule

 

5.14.24

In 20:00 work to a Heavy Complex of: 

1 Deadlift + 1 Hang Power Clean + 1 Front Squat  

Cash Out: 

AMRAP in 8 minutes: 

8 Dumbbell Deadlifts (2x 35/50)  

16 Dumbbell Front Rack Step Back Lunge (2x 35/50)

Quote: 

"In three words I can sum up everything I've learned about life: It goes on." – Robert Frost

Brawl in Burbs

Join us for this 4 person team competition Brawl in the Burbs on August 24th

CLICK HERE to sign up today!

5.13.24

AMRAP in 20 Minutes:

30 Double Unders

15 Box Jumps (20/24")

10 Chest to Bar Pull-ups

5 Strict Handstand Push-ups

Quote: 

“Tell me and I forget. Teach me and I remember. Involve me and I learn.” 

-Benjamin Franklin

5.12.24

CARDIO SUNDAY

6 rounds for time of:

400 M Run 

20 Burpees 

 Rest 2:00 between rounds

Community Notes:

Today's 9 AM CARDIO SUNDAY class will be held at the Lyons Den - 555 W Beidler Rd. King of Prussia PA.

Quote: 

“Learning is not attained by chance. It must be sought for with ardour and attended with diligence.”

—Abigail Adams

5.11.24

FREE FRIENDS AND FAMILY 

at the Lyons Den  - 555 w Beidler Rd. KoP

800 Meter Run (together)

100 Thrusters (65/95#)

100 Synchro Sit ups 

100 Toes To Bar

800 Meter Run (together)

(athletes will run together, share the work as needed on the thrusters and the toes to bar and execute the sit-ups at the same time (aka synchro))

Community Notes:

Today's 9 AM Saturday FREE FRIENDS AND FAMILY class will be held at the Lyons Den - 555 W Beidler Rd. King of Prussia PA.

Quote: 

“We now accept the fact that learning is a lifelong process of keeping abreast of change. And the most pressing task is to teach people how to learn.”—Peter Drucke

5.10.24

Push Jerk 

5-5-5-5-5 

Cash out:

AMRAP in 10 Minutes:

30 Double Unders

15/12 Calories Air Bike

10 Push Jerks (75/115#)

Community Notes:

We are hosting a Level 2 Seminar this Weekend at CFKOP

Classes on 9 AM Saturday and 9 AM Sunday will be at the Lyons Den - 555 W Beidler Rd. King of Prussia PA.

Quote: 

“One learns from books and example only that certain things can be done. Actual learning requires that you do those things.”—Frank Herbert

NEW COACH ALERT!

 

Welcome our newest Coaches to CFKOP!

Ben, Gillian Grace and Mike!