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:
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
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
Erini 115#
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
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