7.11.2023

7.12.23



AMRAP in 18 Minutes:
10/15 Calorie Row
10 Dumbbell Thrusters (35/50#)
10 Dumbbell Box Step up (35/50#) (20/24")
1 Rope Climb (20ft)

Community Notes:
Saturday 9 AM class will be held at the Lyons Den (555 W. Beidler Rd, KoP), there will be no Saturday 10:15 am CrossFit Kids.
All other weekend classes will be held at the gym- we are hosting a one day CrossFit Fundamentals Course on Saturday at CFKOP. 

Next Saturday 7/22 we will be hosting the 'Brawl in the Burbs' - There will be NO classes on 7/22.

Mark your calendars for our internal (members only) competition - 'King and Queen of Prussia' on August 19th.

Quote: 
 “A brave man acknowledges the strength of others.” —Veronica Roth.
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4 comments:

  1. Aimee LyonsJuly 12, 2023 at 1:11 PM

    9:30
    Britt 4+4 15ft / 15#
    Missy 4+18 20#/ 15#/ 5 banded pull-ups
    Dana H 4+21 16 ft pull
    Ana C 3+30 rx
    Jill H 4+11 20#/15ft
    Em G 4+7 25/15ft
    Monica 5+1 20#/15# 5 banded pullups
    Larissa 4 20/15# 5 pullups strict
    Tori 4+22 (sc)
    Jackie 5 25#/5 banded strict

    nooner
    Pam G 5+23 25# thruster
    Phillip 3+25 25/35
    Meredith 4+20 25# DB/5 pull up band strict
    Taylor 3+29 40#/20" box
    Shannon 4 rx
    Dave H 4+23 40#

    ReplyDelete
  2. Aimee LyonsJuly 12, 2023 at 1:21 PM

    6 am
    Mike 3+33 25#/20" 15'
    Dana 5 30# 17" 15'
    Brian 4+21 20"
    Danielle 5 15'
    Mark 3+25 rx
    Bobby 3+25 35#20"

    Jamie 5+22 15'ft

    ReplyDelete
  3. TaylorJuly 12, 2023 at 6:55 PM

    4:30
    SMutek 5 40$
    Rakshit 3+10 35#
    KK 4+23 15' 20# thruster
    Greg 3+ 28 rx
    Rocco 4+24 15' 35# 20"
    Jeff 3+ 35 70# rx+
    Edwin 4 35# 20" 15'
    Remer 4+25 legless to 25'
    Alex TU 3+ 10 35# 15

    ReplyDelete
  4. TaylorJuly 12, 2023 at 7:03 PM

    5:30
    Baez 3+ 26 rx
    Seth 4 2 Lay to stand 25# 20"
    Danielle C 4 17" 25# 15'
    Tori 4 + 30 25# 2 10'
    Jess 4+ 13 25# 2 climbs to 10'
    Katie 4 + 9 15# 2 pulls

    Steph 4 + 14 15#

    ReplyDelete