1.03.2024

1.4.24



Deadlift 
9-9-7-7-5-3

(record heaviest load for each set)

Cash out:
AMRAP in 5 Minutes:
2 Wall Walks
4 Deadlifts (70% of 3 RM)

Community Notes: 
We are hosting a CFL2 this weekend, therefore classes on Saturday 1/6 and Sunday 1/7 at 9:00 AM will be held at the Lyons Den - 555 W Beider Rd. KOP 
Saturday's 7-8 AM OPEN GYM with Coach Danielle will still be held the box.

Quote: 
“The more you praise and celebrate your life, the more there is in life to celebrate.” – Oprah Winfrey

6 comments:

  1. 6am

    ALex 225/305/355/405 4
    Kaitlyn 125/165/195/245 4+2
    Carrinne 105/155/165/195 5+2
    Jess 135/155/175/195 5+2
    Tori 135/155/165/175 4+1
    Kristen 135/155/175/185 5+2
    Mark 195/255/285/315 5
    Mike S 125/155/175/195 3+2ROM

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  3. Aimee 195-205-215-220 7+4 rx
    Cate 195-205-215-225 6+2 rx

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  4. 9:30
    Jackie 220-255-255-276 4+1rx
    Colette 220-255-275-310 8rx
    Leda 135-125-125-125 7rx
    Philipp 175-195-205-215 5rx

    ReplyDelete
  5. 5:30
    Little D 185-205-225 PR!-230,5+5
    Seth 275-315-365-405, 5 Sc
    Rakshit 255-315-330-340,PR!,4

    ReplyDelete
  6. 4:30
    Trevor 225-255-275-300 5 rx
    The Nat 6 trap bar Rom
    Freaky 200-215-220 5 + 2 rx

    ReplyDelete