11.30.2022

12.1.22



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:

  1. 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

    ReplyDelete
  2. 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

    ReplyDelete
  3. 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

    ReplyDelete
  4. 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

    ReplyDelete