4.12.2024

4.13.24



BRING A FRIEND FOR FREE
AMRAP 25 with a partner: 
20 Wall-ball shots (9/10 ft)(14/20 lb) 
10 Bar muscle-ups 
5 Wall walks 

Partners split work as needed.
New or beginner athletes will do jumping bar muscle ups (or jump to support) on the low bar.

Quote: 
 “Don’t be distracted by criticism. Remember-the only taste of success some people have is when they take a bite out of you.” – Zig Ziglar

Upcoming Events

Sunday April 28th 12:00 - POP-UP YOGA with GIGI


Saturday /Sunday May 11/12 - 9:00 AM Classes at the Lyons Den

Monday May 27th - MURPH at 9:00 AM the Lyons Den (555 W Beidler Rd. King of Prussia PA)

CLICK HERE to register for Murph!

Saturday August 24th - Brawl in the Burbs

4.11.2024

4.12.24



3 Rounds for time of:
40 Bodyweight Lunge
30 DB Box Step-ups (20/24 35/50# (use 2 DB))
20 Pull-ups
10 Sandbag Cleans (100/150#)
(ground to over the shoulder)

Quote: 
“Worry never accomplishes anything. When you have a problem, it is best to concentrate on the solution to that problem, not the problem itself.” – Thomas D. Willhite

4.10.2024

4.11.24


Take 15 Minutes to build to a heavy Push Jerk 

then...

Freddy's Revenge 
5 Rounds for time of: 
5 Shoulder to Overhead (125/185#) 
10 Burpees 

Quote: 
“It’s not that I’m so smart, it’s just that I stay with problems longer.” – Albert Einstein

4.09.2024

4.10.24



For time: 
5-6-7-8-9-10-9-8-7-6-5 
Overhead squats 
 10-12-14-16-18-20-18-16-14-12-10 
Calorie row 

 ♀ 75 lb ♂115 lb

Quote: 
“Our very survival depends on our ability to stay awake, to adjust to new ideas, to remain vigilant and to face the challenge of change.” – Martin Luther King Jr.

4.08.2024

4.9.24



3 rounds for time: 
21 power cleans (105/155 lb) 
400-m run 
Plank hold for time equal to run time 

Plank hold should aim to be unbroken

Quote: 
“Only those who dare to fail greatly can ever achieve greatly.” – Robert F. Kennedy

4.07.2024

4.8.24



CrossFit Total 
1 RM Back squat
1 RM Shoulder press
1 RM Deadlift

Scaling: 
Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max effort lifts for each movement. 
Beginner Option: Back squat 3-3-1-1 reps Shoulder press 3-3-1-1 reps Deadlift 3-3-1-1 reps

CLICK HERE to read more about the CrossFit total.

Quote: 
Success is not about being the best. It’s about always getting better. – Behance

4.06.2024

4.7.24



CARDIO SUNDAY

For time:
1 Mile Run
125 Wallballs (14/20 to 9/10 ft)
125 Kettlebell Swings (35/53#)
75 Burpees
(break up the work as needed)

Quote: 
It is better to fail in originality than to succeed in imitation. – Herman Melville

4.05.2024

4.6.24



BRING A FRIEND FOR FREE

4 rounds with a partner for time: 
30 Synchronized Walking Lunges 
50 Hang Power Snatches (55/75 lb) 
100 Double-Unders 
– Split the snatches and double-under reps with one partner working at a time.
– New or beginner athletes can perform Hang Power Snatch using the trainer bar or PVC and single unders.

Quote: 
It is better to fail in originality than to succeed in imitation. – Herman Melville

4.04.2024

4.5.24



5 Rounds for time of:
10 Thrusters (95/135#)
12 Lateral Burpees Over the Bar
20/25 Calories Row

Quote: 
If you are not willing to risk the usual, you will have to settle for the ordinary. – Jim Rohn

4.03.2024

4.4.24




Bench Press
3-3-3-3-3
Complete a set every 2:00 minutes at 80% or above 

Then...
AMRAP in 15 Minutes:
5 Chest to Bar Pull-ups
10 Handstand Push-ups
15 GHD Sit-ups

Quote: 
Victory is sweetest when you’ve known defeat. – Malcolm S. Forbes

4.02.2024

4.3.24



10 - 1:00 Minute Rounds of:
1 Rope Climb 
(Athletes choice, legless to 15ft or use your legs 20ft)
Max Wallballs (14/20# to 9/10ft)
Rest 1:00 between rounds

Skill Cash out:
Take 10 Minutes to practice Crossover Single and/or Crossover Double Unders
(record largest set)

Quote: 
I found that wanting fast results led only to despair, but a steady effort over five years transform all of life. – John Soforic

4.01.2024

4.2.24




TEST DAY- RECORD RESULTS

"Grace" 
For time:
30 Clean and Jerks (95/135)

TEST DAY - CASH OUT

"Death by"... Air Bike Calories 

With a continuously running clock do one calorie the first minute, two calories the second minute, three calories the third minute... continuing as long as you are able.

To the unaccustomed this workout might feel like a joke in the beginning; not to worry, everyone stops laughing around round 7...

Community Notes:
JOIN US TONIGHT FOR YOGA - with GIGI at 6:30 PM
$20 drop in - Cash/Venmo/or Pay at the door.
Stretch and wine-down....

Quote: 
Patience, persistence and perspiration make an unbeatable combination for success. – Napoleon Hill