11.27.2023

11.28.23



On a 12:00 clock: 
50-calorie row 
40 Kettlebell swings (35/53 lb) 
30 burpees 
Max rope climbs (15ft)

-rest 3:00-

On a 6:00 clock:
25-calorie row
20 Kettlebell swings (35/53#)
15 Burpees
Max rope climbs (15ft)

Community Notes: 
This weekend's classes 12/2-12/3 Saturday/Sunday 9 AM will be held at the Lyons Den (555 w. Beidler, King of Prussia); there will be NO Kids class Saturday or Lifting on Sunday. 
Saturday 7 - 8 am OPEN gym will be held at the box.  

FESTIVUS our annual Holiday party will be held Friday 12/8 at 5:30 PM. Come in your most festive outfit, get ready to air grievances, compete at feats of strength and bring a white elephant gift to trade and some treats and drinks to share. 


Quote: 
"If people knew how hard I worked to get my mastery, it wouldn't seem so wonderful after all." 
— Michelangelo

6 comments:

  1. 6am

    Greg 12, 5 Rx
    Jess 4, 2.5 Rx
    Kristen 3.5, 2 russian
    Mark 10, 5 Rx
    Subhan 5, 3 KBdeadlifts
    Tori 5, 2 Rx

    ReplyDelete
  2. 9:30
    Jackie 6,3 c2 athletic burpee
    Em 17, 9 banded strict pull up
    Erini 6,3 rx
    Aimee 6,3 rx
    Cate 3,2 rx
    Jill 4,2 rx

    ReplyDelete
  3. nooner
    Pam 11/ 6 rx
    Dana H 7/4 rx
    Britt 3/1 10ft
    Evan 4/3 26#
    Shannon 6/3 rx
    Taylor 5/1 rx
    Lauren 5/3 rx
    Megs 3/1 rx
    Edwin 63 cals c2 bike/ 40 cals c2 bike
    Matty Bo 3/1 3 pulls j hook
    Meredith 18 pull-ups/ green 8 pullups green band
    Liam 1 pull/0
    Jonathan 3/1 rx

    ReplyDelete
  4. Gordy 6/3 ladies Rx

    Masters
    40 cal row/35 kbs/25 burpees
    20 cal row/15 kbs/10 burpees

    Kathy 3/3 pulls 18#
    Scott 4/3 pulls 26#
    Lee 2/2 15ft 26#
    Terry 4/3 15ft 26#
    Barb 20/20 RR 18#
    Lisa 4/2 10ft 26#

    ReplyDelete
  5. 4:30
    Ryan S 8/5 44#
    Freaky 7/3 rx
    Erika 8/4 10ft
    Alex Tu 21/11 strict PU
    Mike Mit 5/2 44#
    Karen 4/2 c2 bike
    The nat 6/2 rx
    Remer 7/3 rx 20ft
    Joe S 9/3 rx

    ReplyDelete
  6. 5:30
    Danielle C 4 (40 cal), 2 (20 cal)
    Jamie 15, 6rx
    Danielle G 12, 5rx
    Seth 11, 7 floor walk ups 44#

    ReplyDelete