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