9.26.2022

9.27.22


 Front Squat 
5-5-5-5-5

AMRAP in 5:
10 Front Squat (65/95#)
10 Push-ups

Quote:
"How can I begin anything new with all of yesterday in me?"
-Leonard Cohen

9.25.2022

9.26.22



For time: 
800/1,000-m row 
15 Wall-walks
600/750-m row 
10 Wall-walks
400/500-m row 
5 Wall-walks

Quote: 
The improvement of understanding is for two ends: first, our own increase of knowledge; secondly, to enable us to deliver that knowledge to others. John Locke

9.24.2022

9.25.22



3 Rounds for time:
400 M run
200 Double Unders
200 M run
100 Air Squats
100 M run
50 Burpees

Community Notes:
9 AM Class at the Lyons Den today, 555 W. Beidler Rd, King of Prussia.
No lifting today.

Quote: 
 The journey is never ending. There's always gonna be growth, improvement, adversity; you just gotta take it all in and do what's right, continue to grow, continue to live in the moment. Antonio Brown

9.23.2022

9.24.22



10 rounds for time: 
12 box jump overs (20/24 in) 
12 hand-release push-ups


Community Notes:
We are hosting a Level 1 Seminar this weekend, so weekend classes will be held at the Lyons Den on Saturday 9 AM and Sunday 9 AM. 

Lyons Den - 555 W. Beidler Rd. King of Prussia PA.

There will be no CFKids on Saturday and no Lifting on Sunday, 7:00 AM Comp Class will remain at the box on Saturday morning.

Quote: 
“It seems to me the problems you worry yourself sick about never seem to materialize. It's the ones that catch you unexpectedly on a Wednesday afternoon that knock you sideways.” - Alfie

9.22.2022

9.23.22



5 Rounds for time of:
400 Meter Run
12 Chest to Bar Pull-ups
15 Sumo-deadlift High Pulls (65/95#)

Community Notes:
We are hosting a Level 1 Seminar this weekend, so weekend classes will be held at the Lyons Den on Saturday 9 AM and Sunday 9 AM. 

Lyons Den - 555 W. Beidler Rd. King of Prussia PA.

There will be no CFKids on Saturday and no Lifting on Sunday, 7:00 AM Comp Class will remain at the box on Saturday morning.

Quote: 
 “Don’t ever let somebody tell you you can’t do something, not even me. You dream, you gotta protect it. People can’t do something themselves, they wanna tell you you can’t do it. If you want something, go get it. Period.” – Chris Gardner, The Pursuit of Happyness

9.21.2022

9.22.22





TEST DAY- RECORD RESULTS
1 RM Push Press 

Cash out:
3 Rounds for time:
10 Alternating Dumbbell Snatch (50/70#)
50-ft DB overhead carry, left 
50-ft DB overhead carry, right 

CLICK HERE to compare to 1.28.22
CLICK HERE to compare to 5.3.22

Community Notes:
We are hosting a Level 1 Seminar this weekend, so weekend classes will be held at the Lyons Den on Saturday 9 AM and Sunday 9 AM. 

Lyons Den - 555 W. Beidler Rd. King of Prussia PA.

There will be no CFKids on Saturday and no Lifting on Sunday, 7:00 AM Comp Class will remain at the box on Saturday morning.

Quote: 
“Every man dies, not every man really lives.” – Braveheart

9.20.2022

9.21.22



AMRAP 15: 
2 rope climbs (15ft)
10 deadlifts (125/185#) 
4 rope climbs (15ft)
10 deadlifts (125/185#) 
6 rope climbs (15ft)
10 deadlifts (125/185#) 
– Continue adding 2 reps to the rope climb until time expires.

Community Notes:
We are hosting a Level 1 Seminar this weekend, so weekend classes will be held at the Lyons Den on Saturday 9 AM and Sunday 9 AM. 

Lyons Den - 555 W. Beidler Rd. King of Prussia PA.

There will be no CFKids on Saturday and no Lifting on Sunday, 7:00 AM Comp Class will remain at the box on Saturday morning.


Quote:
“Nobody is gonna hit as hard as life, but it ain’t how hard you can hit. It’s how hard you can get hit and keep moving forward. It’s how much you can take, and keep moving forward. That’s how winning is done.” - Rocky Balboa

9.19.2022

9.20.22



3 Hang Power Cleans + 1 Jerk
1-1-1-1-1-1-1

Cash out:
4 Rounds for time of:
50 Double Unders
5 Sandbag Ground to Over the Shoulder (100/150#)

Quote: 
“If you see someone without a smile, give them one of yours.” – Dolly Parton

9.18.2022

9.19.22



Every 5:00 x 5 rounds: 
12/15 calorie assault bike 
12 overhead squats (75/115 lb) 
15 lateral burpees over the barbell 
12 alternating front-rack lunges (75/115 lb)

Quote: 
“If you focus on what you left behind, you will never be able to see what lies ahead.” - Ratatouille

9.17.2022

9.18.22


 2 Rounds for time:

Run 1 Mile 
50 Burpees 

For each rep, jump and touch a target 12" inches above your reach.

Quote:
“Every accomplishment starts with the decision to try.” -John F Kennedy

9.16.2022

9.17.22



5 Rounds for time:
11 Power Snatch (75/115#)
55 Double Unders
3 Ring Muscle Ups

Quote:
Failure is not the opposite of success: it’s part of success.” 
-Arianna Huffington