Front Squat
5-5-5-5-5
Cash out:
30 Front Squats (70% of 5 RM- from the floor)
30 Burpees
30 Pull-ups
Advent Day 1:
2 RM ODDEST Object Overhead Squat (video and picture submissions are always welcome!)
(M/F Winner and runner up get an advent ticket)
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 TODAY, 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:
'Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.' -Harriet Tubman
4 comments:
6am
Julia 155 7:54rx
Jamie 185 9:31rx
Subhan 145 6:21rx
9:30
Jess D 165 across 9:45rx
ABO 155 8:26 85# banded pu
Dan C 255PR!! 9:31rx
Brett M 190 8:50rx
nooner
Dana H 180 PR! 8:52 rx
Evan 220 safety squat PR!
Meredith 145 7:57 15 pull-ups
Meg D 130 6:22 rx
Pam G 165 7;35 rx
Geoff 255 BS 9:00 rx
masters
30 FS/ 20 Burpees/ 10 strict pullups
Ina 85 7:45 band
Gordy 200 6:12 rx
Terry 85 8:02 band
Richard 41 10:14 RR
Lisa 65 8:09 band
Lee 80 7:25 band
Kathy 85 7:10 RR
4:30pm
Ben 265
Jeff 315 6:38 RX+ 225
Will 185
Caitlyn 125 9:29
Freaky 135
Mark S. 8:41 RX
Erika 95 8:24 RX
Lauren 115 6:32 RX
Emma 135 9:59 ROM
Edwin 185 8:45 band
Karen 175 8:59 RX
McHugh 175 10:50 sc
Mitter 185 9:17 sc
5:30pm
Baez 295 9:22 RX
Ryan P 265 8:28 RX
Alex Tu 225 8:14 RX
Car 65 9:37 band
Taylor 265 10:14 RX
Greg A. 225 6:30 RX
Julia N. 175 PR!! 10:20 RX
Gia 100 9:12 RX
Leah 104 9:37 RX
Lil D 140 PR!! 8:44 RX
Sarah 75 😊
Michelle 60 8:22 RR
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