6.19.2023

6.20.23



AMRAP in 20 Minutes:
200 Meter Run
15 Pull-ups
10 Dumbbell Stepovers (35/50# x2) (20/24")
5 Wall walks

Community Notes:
We are hosting a CF Level 1 this weekend (6/24- 6/25) at the gym, the 9AM Saturday and 9 AM Sunday Cardio Classes will be held at the Lyons Den (555 W. Beidler Rd. King of Prussia).
7 AM Saturday will be held at the box, there will be NO kids class and NO Sunday lifting, both will resume next weekend (7/1- 7/2).

Quote: 
“The art of communication is the language of leadership.” 
– James Humes, author and speechwriter for presidents Dwight D. Eisenhower, Richard Nixon, Gerald Ford, and Ronald Reagan.
at

6 comments:

  1. Keith BJune 20, 2023 at 9:23 AM

    6am

    Bobby 3+28 35/20
    Subhan 3+20 30 stepups
    Monica 4+1 17" band
    Jess 3+9 30 bpu
    King 4+3 35
    Tori 3+27 30 bpu wwRom

    ReplyDelete
  2. Aimee LyonsJune 20, 2023 at 12:58 PM

    NOONER
    Keith 4+24 c2 bike/ bw step over
    The Nat 3 + 26 rx
    Dana H 3+27 rx
    Evan 3+22 35#/20"
    Britt 3+26 15# 2 WW
    Gillian 5 - 10 banded PU/10 stepover 15# 2 WW
    Carl 5 + 16 rx
    Geoff 5+18 walk out + shoulder taps
    Freaky 4 rx

    ReplyDelete
  3. Aimee LyonsJune 20, 2023 at 12:59 PM

    Jamie S 4+23 rx
    Colette 5 rx
    Aimee 5 + 1 / 400 M c2 bike / 15 trap bar DL 145#/15 push up

    ReplyDelete
  4. Aimee LyonsJune 20, 2023 at 2:02 PM

    masters
    amrap in 20
    200 m run/400 m bike
    10 pull-ups
    10 step overs
    2 wall walks

    Gordy 5 35#/20"
    Terry 4+15 15#/17'
    Lee 4+1 12#/20"
    Lisa 4+1 17" 12# / band
    Kathy 4+3 kbdl 35#/ RR WW shoulder taps

    ReplyDelete
  5. Aimee LyonsJune 20, 2023 at 5:34 PM

    4:30
    Remer 5 rx
    Jeff 5 rx
    Lauren 4+1 25#
    Laura S 4+.5 c2 bike/17"/8#/RR
    Ryan S 3+3040#
    RAkshit 3 35#
    Alex tu 3+2 c2 bike
    Karen 3+30 c2/ 25# rom WW
    Meg D 4+1 c2 / 13"25#
    Mike Mit 3 +26 30#/20
    Joe S 3 +28 rx

    ReplyDelete
  6. ColetteJune 20, 2023 at 6:30 PM

    5:30
    Ben P 3+1 10 pu 35# 3ww
    Kristen 3+6 bpu 4 ww
    Baez 3+24rx
    Danielle G 4+1rx
    Brooke 4+16rx
    Danielle C 3+2 17in 25# 3 ww
    V :)
    Max 3+21 35#

    ReplyDelete