11.29.23

Back Squat 

5-5-5-5-10

Increase loading on each set as you build to a 10-rep max

Cash out:

Tabata Air Bike Sprints!

Record total calories for 8 intervals of :20 on and :10 off

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: 

"I do not know anyone who has got to the top without hard work. That is the recipe. It will not always get you to the top, but should get you pretty near." — Margaret Thatcher