12.1.23

Take 15 minutes to build to a HEAVY 3 RM Bench Press

then...

3 Rounds for time of:

500 Meter Row

18 Bench Press (95/135#)

ADVENT CHALLENGE DAY - 1

Max Burpees in 2:00 

M/F Winner 

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: 

"Hard work is a prison sentence only if it does not have meaning. Once it does, it becomes the kind of thing that makes you grab your wife around the waist and dance a jig." — Malcolm Gladwell