7.14.23

Take 15 minutes to build to a HEAVY Back Squat then...

5 Rounds:

Within a 2:00 Minute Window:

5 HEAVY Back Squats (80% or above)

10/12 Calories Ski Erg

Rest 2:00

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: 

 “Out of suffering have emerged the strongest souls; the most massive characters are seared with scars.” —Khalil Gibran