AMRAP in 9 Minutes:
3 Ring Muscle Ups
6 Squat Cleans (105/155#)
9 Calories Row
Rest 5:00 Minutes between AMRAPs
AMRAP in 9 Minutes:
3 Bar Muscle Ups
6 Squat Snatch (105/155#)
9 Calories Row
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:
“Nothing splendid has ever been achieved, except by those who dared believe that something inside of them was superior to circumstance.”
– Bruce Barton
Aimee 3+2 rx 2+10 rx
ReplyDeleteCate 3+3 rx 3 (6 snatch / 12 cal row 75#)
5:30
ReplyDeleteMatt Th 3+9 trans 95# 3+6 rom h2b 95#
Emma N 3+5 trans 85# 2+13 rom h2b 65#
Gia 3+3 trans 85# 2+12 55# rom h2b
Michelle H 3+6 15# trans 3+3 kip swings 15#
Baez 3+4 rx 1+17 rx
Danielle C 3+2 trans 85# 2+10 rom h2b 55#
Ryan P 3+6 jumping ring 2rx
6:30
ReplyDeleteSteph C 3+2 trans 75# 2+4 rom h2b 55#
Greg 3+5 rx 2+5 135#
masters
ReplyDeleteAMRAP in 15 minutes
9 cal row
6 cleans
3 JBMU
Regina 4 + 16 15 DB
Kathy 4 + 5 55#
Richard 4 31#
Lee 55#
Lisa 4 55#
Terry 4 + 12 55#
Gordy 5 95 2 BMU
Alan 5 + 5 125#