11.27.2022

11.28.22



 21-15-9 reps of:
Deadlift (185/275#)
Calories Air Bike 
Deficit Handstand Push-ups (3.5/4 inches)

Community Notes:
9 AM Saturday (12/3) and 9 AM Sunday (12/4) classes will be held at the Lyons Den, 555 W. Beidler Rd, King of Prussia. We are hosting a Level 2 Seminar at the box over the weekend. 

7:00 AM Saturday Comp Class will still be held at CFKoP and will end promptly at 8:00 AM. 
There will be NO 10:15 AM Strength Class on Sunday. 

Advent Challenges start on Thursday December 1st. Daily we will offer a challenge for everyone to participate in, you will have the chance to win advent tickets, get entered into a raffle to win some cool prizes!!!

EVERYONE IS WELCOME to FESTIVUS!
We hope you can all join us for our Holiday Party - Festivus - on 12/9 at 5:30 PM. 
We will provide some food and drinks, but please bring something to share as well.
We will EAT, DRINK and be MERRY, conduct a White Elephant Exchange (Bring a wrapped gift), Air our Grievances and Perform the Feats of Strength!!! 

Quote: 
“Determine that the thing can and shall be done, and then we shall find the way.” – Abraham Lincoln

4 comments:

  1. nooner
    Jess D 14:00 205 8 to 2 AB/ stink bug
    Meredith 14:47 155#/ 2 AB
    Gordy 12:40 15/12/9 reps 185# 1 AB
    Pete D 17:02 245#
    Sarah B 14:48 85 3 AB box
    Dana H 18:20 15/12/9 3.5 deficit
    Pam G 14:54 12/9/6 2.5 deficit
    Remer 13:20 Rx
    Carl 11:07 rx
    Aimee 14:45 Rx
    Taylor 15:57 flat hspu

    9:30
    Em G 13:10 135# incline Pushup
    Katie F 16:03 125# 1 AB 15/12/9 hspu reps
    Jamie 17:58 flat hspu
    mary H 16:14 135# 2 AB 12/9/9 HSPU
    Shannon 16:16 15/12/9 2.5 AB mATS
    Rich A 17:05 rx

    6 am
    Mike 17:55 165# reg pushup
    Brian 15:21 rx
    Missy 14:37 15/12/9 pushups 100# 3 AB
    Edwin 14:01 135#/ 1/2 1 AB 1/2 Push ups
    Erini 11:11 125/ 2 AB

    ReplyDelete
  2. 4:30
    Kevin H 13:54 215 trap bar flat hspu
    Jeff P 10:44 rx
    Erin 13:07 rs
    Laura S 10:05 incline pushup 15/12/9 reps 85#
    Ryan S 11:20 185# 1 AB
    Alex Tu 16:07 205# 15/12/9 2 AB HSPU
    Julia C 14:58 15/12/9 deficit hspu 3.5 deficit
    Meg D 17:49 155 2.5 deficit
    Erika R 14:45 stink bug 155
    Nick H 10:29 185 stink bug
    Karen M 13:20 175 ce rom hspu 3 ab
    Mike Mit 14:54 185 3 AB
    Matty Bo 12:48 185 # 3 AB
    Freaky G 15:37 1 AB
    Leah M 16:52 125# 2 AB
    Yex 16:25 175# HSPU flat

    ReplyDelete
  3. 5:30
    The Natalie 15:56 flat HSPU
    Greg 21:07 rx
    Baez 14:01 rx
    Lil d 15:36 155 1.5 ab
    Newcomer 17:22 sc
    Emma 16:56 3ab 12-9-6


    6:30
    Jay 14:56 sc
    Jesse 15:52 incline 115
    Steph 14:01 3ab
    Evan 18:21 185
    Mark 18:45 215 flat

    ReplyDelete