11.30.2023

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

4 comments:

  1. 9:30
    Philip 155, 14:45 105#
    Jackie 140, 11:14 85# 800 c2
    Monica 45, 14:34 35#

    ReplyDelete
  2. Noon
    Shannon 125, 14:13rx
    ALex Th 85, 10:42 Floor Press 25#
    Taylor 240, 11:19rx
    Megz 98, 12:36 65#
    Pam 125, 12:24 75#
    Erini 95, 11:33 75#
    Jessia 95, 12:42 Floor press 25#
    Meredith 110, 12:23 75/65/65#
    Nat 135, 13:19rx
    Rich 231, 10:00rx
    Geoff 135, 13:41 95#
    Baez 231, 13:10rx

    ReplyDelete
  3. 6am
    Brian 245,9:42 rx
    Mark 185,210 for 2, 12:13rx
    Subhan 205 PR! 11:48rx
    Larissa 75,12:28 #55
    Jordan 145,12:45 #115

    ReplyDelete
  4. 4:30
    Jeff 265 8:44 RX
    Remer 175 14:16 RX
    Kalyn 155 9:08 RX
    Erika 105 11:10 65
    Mitter 175 11:03 95
    Karen 95 11:08 65

    ReplyDelete