9.18.25

TEST DAY - RECORD RESULTS

 For Time

Air Bike Calories (Body Weight) 
Time Cap 25:00

CLICK HERE to Compare to 5.15.25

Cash Out: 
2 Sets: 
Max Strict Pullups
Max Strict Press (50% Bodyweight)

Quote: 

A team is not a group of people that work together. A team is a group of people that trust each other.

 -Simon Sinek

9.17.25

TEST DAY- RECORD RESULTS

 "King Kong" 

3 Rounds For Time:
1 Deadlift (320/455#)
 2 Ring Muscle Ups
 3 Squat Cleans (175/250#)
 4 Strict Handstand Pushups

CLICK HERE to Compare to 5.30.25

Quote: 

If everyone is moving forward together, then success takes care of itself. 

- Henry Ford

Congratulations Lauren

 Congratulations to Lauren Taylor on her First Place finish - The Fittest on Earth in the Moderate Neuromuscular Adaptive CrossFit Games 

We are so proud of her journey and dedication!

Join us on Friday at 4:30 to wish her well and celebrate.

9.16.25

Complete Each Interval for Time Separately:

For Time:

50 Double Unders 
35 Wall Balls (14/20 to 9/10 ft)
50 Double Unders

Rest 2:00

For Time: 
50' Dumbbell Walking Lunge
35 Dumbbell Shoulder to Overhead (35/50#)
50' Dumbbell Walking Lunge 

Rest 2:00

For Time: 
50 Double Unders 
35 Dumbbell Hang Power Cleans (35/50#)
50 Double Unders

Quote: 

Great things in business are never done by one person, they're done by a team of people. 

- Steve Jobs

9.15.25

For Load

5-5-3-3-1-1
Overhead Squat 

 Cash Out: 
AMRAP in 12 Minutes: 
20 Single Arm Dumbbell Overhead Squat (35/50#) 
200 Meter Run

Quote:
  Coming together is a beginning; keeping together is progress; working together is success.
- Henry Ford

9.14.25

 CARDIO SUNDAY 

EMOM for 30 Minutes:
1. 15 Wall Balls (14/20# to 9/10') 
2. 15 Burpees 

*If you fail to complete the required reps inside of a minute, finish the remainder of the workout as an AMRAP.

Quote:

I want to get more comfortable being uncomfortable. I want to get more confident being uncertain. I don't want to shrink back just because something isn't easy. I want to push back, and make more room in the area between I can't and I can.

- Kristin Armstrong

9.13.25

PARTNER SATURDAY 
Bring a Friend or Family Member for Free

With a Partner, Alternating Working :30 on :30 off 

AMRAP in 18 Minutes:
30 Kettlebell Swings (50/70#) 
20 Toes to Bar
10 Burpee Box Jump Over (20/24")

*Athlete 1 will work for :30 while Athlete 2 Rests, and then athletes will switch. Repeat this for the remainder of the 18 Minutes. 

Quote: 

Life begin at the end of your Comfort Zone. So if you`re feeling uncomfortable right now, know that the change taking place in your life is a begining, not an ending. 

-Neale Donald Walsch

9.12.25

 For Time: 

World Fitness Project Qualifier Workout

35/50 Calorie Row 
50 Ab-Mat Situps or GHD 
50 Dumbbell Box Step Over (1 DB)
50 Alt Dumbbell Hang Clean and Jerk 
50 Dumbbell Box Step Over (1 DB)
50 Ab-Mat Situps or GHD 
35/50 Calorie Row 

(DB (1 x 50/70# ) Box (20") Indicate AB-Mat or GHD in results)

Quote:

The only time you are actually growing is when you are uncomfortable. 

- T. Harv Eker

9.11.25

9/11 Memorial Workout 

in 45 Minutes Complete as Many Reps as Possible 
1 Rep= 100 Meters 

Plate Carry 
1x (45/55#)

Intermediate 
1x (35/45#)

Beginner 
1x (10/15# Plate or Med Ball) 

Coaches Notes: This is 30:00 of continuous grunt work, goal is to get 20-40+ reps. This is an absolute mental challenge. Carry the plate any way you wish- coaches will review in class the options. On 9/11 we will use this workout and honor their memory with every step, lift of the plate and breath. Push through the pain knowing that our strength is a tribute to their sacrifice and our resilience is a testament to the spirit they left behind.

 Quote:
“September 11, 2001, revealed heroism in ordinary people who might have gone through their lives never called upon to demonstrate the extent of their courage.”
— Geraldine Brooks

9.10.25

For Load: 

Bench Press
5-5-5-5-5

Cash Out: 
AMRAP in 10 Minutes: 
16/20 Calorie Ski  
10 DB Bench Press (2x35/50#)
10 Toes to Bar

Quote:

The truth is that our finest moments are most likely to occur when we are feeling deeply uncomfortable, unhappy, or unfulfilled. For it is only in such moments, propelled by our discomfort, that we are likely to step out of our ruts and start searching for different ways or truer answers. 

- M. Scott Peck

9.9.25

All For Time: 

21-15-9 
Thrusters (65/95#) 
Row Calories 

Directly Into: 

9-15-21 
Burpees Over the Rower 
Row Calories  

Quote: 

Comfort kills ambition. Get uncomfortable and get used to it in your pursuit of your goals and dreams. -Robert Kiyosaki

9.8.25

For Load 
Work to a Heavy Complex of:  

3 Snatch Grip Deadlifts + 3 Power Snatches 

*Coach Note: Athletes can drop bar between the deadlifts and power snatches if needed. The 3 deadlifts and 3 Power Snatches should be touch and go. 

Cash Out: 
AMRAP 8
1-2-3-4-5.....
Power Snatches
5-10-15-20-25....
Double Unders

Quotes: 

Do one thing everyday that scares you. Those small things that make us uncomfortable help us build courage to do the work we do. 

- Eleanor Roosevelt

9.7.25

CARDIO SUNDAY 

Run (Meters)

800-600-400-200-100
600-400-200-100
400-200-100 

Rest 1:00 Between Each Set

Quote: 

“Everyone wants to live on top of the mountain, but all the happiness and growth occurs while you're climbing it.” 

― Andy Rooney

9.6.25

PARTNER SATURDAY 
Bring a Friend or Family Member For Free

With a Partner, 1 Partner Working at a Time and Splitting Work as Needed: 

For Time:
"Karen, but Worse"
150 Wall Balls (14/20# to 9/10') 
*Each Time that You Break a Set, or Switch, add 5 Wall Balls to the Total to be Completed*

At 12:00- 4 Minutes to complete Max Ring Rows Between Partners
At 16:00- 4 Minutes to complete Max Pushups Between Partners 
 

Quote:

“A single day is enough to make us a little larger or, another time, a little smaller.” 

― Paul Klee

End of Summer Party and Community Pot Luck

Community Potluck at CrossFit King of Prussia! 

 Mark your calendars—Thursday, September 19th, we’re coming together as a community outside of workouts to share food, laughs, and connection. 

 Where: CrossFit King of Prussia 

When: Thursday, September 19 4:30 PM

What to bring: Your favorite dish, snack, or drink to share! 

Sign up on the whiteboard at the box! 

We can't wait to end a great summer and celebrate the next season with the people who make CFKOP the best affiliate around. Whether you’ve been here for years or just started your journey, it’s the perfect chance to get to know each other beyond the barbell. Bring your family, bring a friend, and bring your appetite—we can’t wait to see the table (and the conversations) overflowing with stories from Lauren, Aimee and Ana who are coming back from their "Masters of Strength Festival" - Adaptive CrossFit Games and World Masters for Olympic weightlifting... the "International Misfits" (Mike, Karen, Mae and Jerry) returning from "El Camino" their pilgrimage through Spain and talking strategies with our MANY athletes (Ben, Grace, Lenny, Julia, Keith, Shannon, Matt P, Chloe) competing on September 20th in Cherry Hill at the True Fitness Trials at True Fitness! 

9.5.25

For Load 
Split Jerk 
2-2-2-2-2-2-2-2

Cash Out: 
Every 2:00 x 4 Rounds 
15 Double DB Shoulder to Overhead (2x35/50#) 
Max Box Jumps (24/30")

(record total reps for all 4 rounds)

Quote:

“Out of your vulnerabilities will come your strength.” 

― Sigmund Freud

9.4.25

For Time: 

50 Deadlifts 
40 Pullups
30 Calorie Row 
20 Chest to Bar Pullups 
10 Squat Cleans 
(125/185#) 

Rest 5:00

Take 10:00 To Build to a Heavy Squat Clean

Quote: 
We are products of our past, but we don't have to be prisoners of it.”
― Rick Warren

9.3.25

For Time: 

200 Meter Sandbag Carry 
25 Sandbag Cleans Over the Shoulder 
25 Burpees 
20/25 Calorie Air Bike 
4/5 Rope Climbs 
20/25 Calorie Air Bike 
25 Burpees 
25 Sandbag Squats 
200 Meter Sandbag Carry 

Sandbag (70/100#) 

Quote:

“Do you not see how necessary a world of pains and troubles is to school an intelligence and make it a soul?” 

― John Keats

9.2.25

AMRAP in 6 Minutes:
800 Meter Run 

30 Slam Balls (20/30#) 
Max Ab-Mat Situps

Rest 1:00 

AMRAP in 6 Minutes:
150 Double Unders
30 Slam Balls (20/30#) 
Max Ab-Mat Situps

Rest 1:00

AMRAP in 6 Minutes:
700/800 Meter Ski 
30 Slam Balls (20/30#) 
Max Ab-Mat Situps

Quote:

“It’s only after you’ve stepped outside your comfort zone that you begin to change, grow, and transform.” ― Roy T. Bennett

9.1.25

 HAPPY LABOR DAY 
Bring a Friend or Family Member For Free

HERO WOD
"Taylor 91"

For Time: 
91 Pullups
91 Shoulder to Overhead (65/95#)
91 Front Squats (65/95#) 
91 Burpees 

This workout can be completed as written with a partner splitting work as needed. It can also be completed individually, partitioning work as needed. 

Quote: 

“Consistency is the hallmark of the unimaginative.”

 – Oscar Wilde

8.31.25

 CARDIO SUNDAY 

EMOM for 30 Minutes
1/2: 200 Meter Run + Max Line Facing Burpees
3: Rest
4/5: Max Calorie Row 
6. Rest

Quote: 

“Consistency requires you to be as ambitious as you want to be disciplined.” 

– Jordan Peterson

8.30.25

PARTNER SATURDAY 
Bring a Friend or Family Member For Free 

AMRAP in 20 Minutes:

40 Synchro Walking Lunges 
30 Alternating Box Jump Overs (20/24") 
20 Sandbag Cleans to the Shoulder (70/100#) (Split)
10 Sandbag Squat (70/100#) (Split)

Quote:

“Motivation gets you going, but discipline keeps you growing.” 

– John C. Maxwell

8.29.25

In as few sets as Possible: 
50 Dumbbell Strict Presses (2x 25/40#)

Then...
AMRAP in 6 Minutes:
12 Alternating DB Snatch (35/50)
2 Wall Walks 

Rest 2:00

AMRAP in 6 Minutes:
12 Alternating DB Clean and Jerk (35/50#)
20 ft Handstand Walk 

 Quote:

“Consistency is the true foundation of trust. Either keep your promises or do not make them.” 

– Roy T. Bennett

8.28.25

For Time:

3 Rounds Of: 

12 Chest to Bar Pullups 
36 Double Unders 

Into 400 Meter Run 

Into 3 Round Of: 
6 Bar Muscle Ups 
18 GHD Situps 

Into 400 Meter Run 

Quote:

“It’s not what we do once in a while that shapes our lives. It’s what we do consistently.” 

– Tony Robbins

8.27.25

For Load 

Back Squat 
3-3-3-3-3

Cash Out: 
For Total Calories in 10 Rounds:
Alternate Machines, Working :30 on :30 Off  

Ski Erg
Air Bike

Quote:

“Success is the sum of small efforts, repeated day in and day out.” 

– Robert Collier

8.26.25

 TEST DAY - RECORD RESULTS

"Fight Gone Bad"

 In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

 1. Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps)
 2. Sumo deadlift high-pull: 75/55 pounds (Reps)
 3. Box Jump: 20" (Reps)
 4. Push-press: 75/55 pounds (Reps)
 5. Row: calories (Calories)
 Rest 1:00
 
The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to the next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

CLICK HERE to Compare to 4.21.25

Quote: 

“Small daily improvements over time lead to stunning results.” 

– Robin Sharma

8.25.25

 In 20:00 Build to a Heavy Complex of: 

Deadlift + Power Clean + Hang Squat Clean 
 
Cash Out: 
AMRAP in 10 Minutes:

3 Single Arm Devils Press (35/50#) 
6 Toes to Bar 

Quote: 

“Consistency is what transforms average into excellence.”

 – Tony Robbins

8.24.25

CARDIO SUNDAY 

10 Rounds For Time: 
200 Meter Run 
10 Burpee Box Jump Overs (20/24")

Quote: 

A good friend is a connection to life - a tie to the past, a road to the future, the key to sanity in a totally insane world. 

- Lois Wyse

8.23.25

PARTNER SATURDAY
Bring a Friend or Family Member for Free

With a Partner Performing Rounds 'You Go I Go':

AMRAP in 18 Minutes:
2 Wall Walks 
4 Dumbbell Hang Squat Clean (35/50#)
6 Push-ups
12 Synchro Ab-Mat Sit-ups (Both Working Together)

Quote:

Friendship is like money, easier made than kept. 

- Samuel Butler

8.22.25

TEST DAY - RECORD RESULTS

 3RM Push Press 

CLICK HERE to Compare to 4.15.25

Complete as many reps as possible in 10 minutes of: 

1 rope climb 

3 front squats 

3 push presses 

1 rope climb 

4 front squats 

4 push presses 

1 rope climb 

5 front squats 

5 push presses 

1 rope climb 

6 front squats 

6 push presses 

Continue until time expires, adding 1 squat and 1 press each round. 

♀ 95 lb ♂ 135 lb

Quote: 

The glory of friendship is not the outstretched hand, not the kindly smile, nor the joy of companionship; it is the spiritual inspiration that comes to one when you discover that someone else believes in you and is willing to trust you with a friendship. 

- Ralph Waldo Emerson

8.21.25

AMRAP in 20 Minutes: 

10 Dumbbell Deadlifts 
50' Dumbbell Walking Lunge 
10 Dumbbell Deadlifts 
50' Dumbbell Walking Lunge
400 Meter Run 

(2x 35/50# DB)
Walking Lunge will be a Suitcase Hold

Quote: 

There is no possession more valuable than a good and faithful friend. 

- Socrates

8.20.25

Power Snatch + Hang Power Snatch + Overhead Squat 

1-1-1-1-1-1-1

Cash Out: 
For Time:
24 Hang Power Snatch
20/24 Calorie Row 
24 Overhead Squats 
20/24 Calorie Row

(Use 60% of the above barbell complex)

(Time cap 10 Minutes )

Quote: 

Count your age by friends, not years. Count your life by smiles, not tears. 

- John Lennon

8.19.25

Complete 6x 3:00 AMRAPs with 1:00 Rest Between Each
Alternate AMRAPs Each Round

A. 15 Box Jump Overs (20/24")

12/15 Calorie Air Bike 

Max DB Bench Press (2x35/50#) 

B. 15 Box Jump Overs (20/24")

12/15 Calorie Air Bike 

Max Strict Pullups 

Quote: 

Fate chooses our relatives, we choose our friends. 

- Jacques Delille

8.18.25

TEST DAY- RECORD RESULTS

"Everest" 

21-15-9 Reps Of:
Back Squat (205/315#) 
Strict Handstand Pushups

CLICK HERE To Compare to 4.23.25 

Quote:

Friendship is an arrangement by which we undertake to exchange small favors for big ones.

8.17.25

9 AM CLASS AT THE LYONS DEN - 555 w Beidler Rd. King of Prussia 

CARDIO SUNDAY 

For Time: 

Run 3 Miles
Row 2,000 Meters 
Run 1 Mile 

Quote:

What is good to know is difficult to learn 

— Greek Proverbs

8.16.25

9 AM CLASS AT THE LYONS DEN - 555 w Beidler Rd. King of Prussia

PARTNER SATURDAY 
Bring a Friend or Family Member for Free

Working With a Partner, Split Work as Needed
Change Stations Every 2:00 

As Many Reps as Possible at each station in 20 Minutes:

Station 1: 
Max Box Jumps (20/24")

Station 2: 
Max Dumbbell Snatch (35/50#) 

Station 3: 
Max Kettlebell Swings (35/50#) 

Station 4: 
Max Dumbbell Goblet Squat (35/50#)

Quote:

Difficulties are things that show a person what they are. 

— Epictetus

8.15.25

TEST DAY - RECORD RESULTS

"Flight Simulator" 

For Time: 

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
(Cap 20:00)

 Coaches Notes: The Flight Simulator is a workout that challenges you in many ways. To complete this workout as prescribed, each set of double unders must be strung. This means you must complete that many in a row without stopping. After each set, you MUST break. For example, you cannot do 30 straight and then perform 20 as your next set. You must do 5, stop, 10 stop, etc...however, you control how long you stop. If you fail any set, you must start that set over. For example, if you trip on 49 of 50, you must redo the set of 50. 

 CLICK HERE to Compare to 5.2.25

Cash Out: 
400 Meter Body Weight Sled Drag

Quote: 

All good things are difficult to achieve; and bad things are very easy to get. 

— Morarji Desai

8.14.25

For Load 

Deadlift 
4-4-4-4-4-4

Cash Out: 
For Time:
400 Meter Run 
40 Deadlifts (95/135#)

Quote: 

If it wasn't hard, everyone would do it. It's the hard that makes it great. 

— Tom Hanks

8.13.25

TEST DAY - RECORD RESULTS

"Jackie" 

1000 Meter Row
50 Thrusters (35/45#)
30 Pullups 

Cash Out: 
Take 15 Minute to build to a heavy 1 RM Thruster

CLICK HERE to Compare to 4.9.25 

Quote: 

Sometimes hard stuff needs to be done in order to make the stuff you love possible. 

— Leo Babauta

8.12.25

 For Time: 

18/21 Calories Air Bike
15 GHD Sit-ups
15 Clean and Jerk (75/115#)

18/21 Calories Air Bike
15 GHD Sit-ups
12 Clean and Jerk (75/115#)

18/21 Calories Air Bike
15 GHD Sit-ups
9 Clean and Jerk (75/115#)

18/21 Calories Air Bike
15 GHD Sit-ups
6 Clean and Jerk (75/115#)

18/21 Calories Air Bike
15 GHD Sit-ups
3 Clean and Jerk (75/115#)

Quote: 

All things are difficult before they are easy. 

— John Norley

8.11.25

All for time: 

3 Rounds of: 

30-Calorie row 

30 Burpees

 

Rest 3:00 

 

3 Rounds of: 

20-Calorie ski 

20 Toes-to-bars

Quote:

Hard things take time to do. Impossible things take a little longer. 

— Percy Cerutty

8.10.25

 CARDIO SUNDAY 

5 Round for Time:
600 Meter Run 
20 Box Jumps (20/24")
20 Kettlebell Swings (35/53#) 

Quote:

 “A healthy body is the best outfit. Wear it with pride.”

 – Unknown

8.9.25

PARTNER SATURDAY 
Bring a Friend or Family Member for Free

6 Rounds for Time, With a Partner: 


Partner 1: 12/15 Calorie Air Bike 
Partner 2: 12/15 Calorie Row 
20 Deadlifts (155/225#) (Split) 
*Switch Machines Each Round*

Partners will both be performing their calories at the same time. The deadlifts will be split evenly between partners

(24:00 Time Cap) 

Quote: 

“Physical fitness is the first requisite of happiness.”

 – Joseph Pilates

8.8.25

AMRAP in 24 Minutes:

200 Meter Run 
20 Box Step Ups (20/24")
50 Double Unders  

400 Meter Run 
20 Box Step Ups (20/24")
50 Double Unders 

600 Meter Run 
20 Box Step Ups (20/24")
50 Double Unders

....Continue Rounds Adding 200 Meters to the Run Each Round

Quote: 

“Our bodies are our gardens – our wills are our gardeners.” 

– William Shakespeare

8.7.25

TEST DAY - RECORD RESULTS 

 "The Chief" 

 Max rounds/reps in 3 minutes of: 

 3 Power cleans (95/135#) 

6 Push-ups 

9 Air Squats 

 Rest 1 minute between rounds 

 Repeat for a total of 5 cycles 

 Score is total rounds completed for each of the 5 cycles

CLICK HERE to compare to 3.3.25

Quote: 

“Keep your vitality. A life without health is like a river without water.”

 – Maxime Lagace

8.6.25

AMRAP in 16 Minutes:

2 Rope Climbs (15') 
8 Handstand Pushups 
16 Dumbbell Front Squats (2x35/50#) 

Quote:

“Keeping your body healthy is an expression of gratitude to the whole cosmos — the trees, the clouds, everything.”

 – Thich Nhat Hanh

8.5.25

For Time: 

18-15-12 
Toes to Bar 
Burpees Over the Sandbag 

Into..
15-12-9 
Pull-ups
Sandbag Cleans Over the Shoulder

Into..
9-6-3 
Bar Muscle Ups 
Sandbag Cleans Over the Shoulder 
Burpees Over the Sandbag 

Sandbag (70/100#)

Quote:

“Those who have no time for healthy eating will sooner or later have to find the time for illness.”

 – Edward Stanley

8.4.25

For Load: 

Work to A Heavy Complex Of: 

1 Power Clean + 2 Push Press + 1 Split Jerk 

Cash Out: 
3 Rounds for Time: 
16/20 Calorie Ski 
24 Kettlebell Swings (35/53#)  

Quote: 

“Self-care is not selfish. You cannot serve from an empty vessel.” 

– Eleanor Brown

8.3.25

CARDIO SUNDAY 

For Time: 

10-20-30-40-50 Calorie Row 
800-600-400-200-100 Meter Run 

Quote:

"The only person you are destined to become is the person you decide to be.” –

 Ralph Waldo Emerson

8.2.25

 PARTNER SATURDAY
Bring a Friend or Family Member For Free

AMRAP in 20 Minutes-  With A Partner, Splitting All Work as Needed:

5-10-15-20-25-Etc...
DB Push Press (2x35/50#)
Box Jumps (20/24") 

*Starting at 0:00, Every 3:00: 16/20 Calorie Ski

Quote:

“If you change the way you look at things, the things you look at change.” 

– Wayne Dyer

8.1.25

In 12:00 
Build to a Heavy Set of 10 Deadlifts to use for the Workout

at 15:00, For Time: 
10-8-6-4-2 Deadlifts
After Each Set of Deadlifts, Complete:
8 Pullups 
10 DB Bench Press (2x35/50#)
12 GHD Situps

*There will be 2 scores for the workout- Deadlift weight, and time to complete workout
 

Quote:

“The only way to do great work is to love what you do.” 

– Steve Jobs

7.31.25

TEST DAY - RECORD RESULTS

Complete 5x 2:00 Rounds, Resting 1:00 Between Each
 
20/25 Calorie Air Bike
Max Wall Balls in Remaining Time 

CLICK HERE to Compare to 3.25.25

Quote: 

“Your mindset is the foundation for everything in your life.” 

– Unknown

7.30.25

Every 2:00 For 8 Rounds 

50 Double Unders 
3 Power Snatches (Touch-N-Go)

*Each Round increase weight on Power Snatch so that the last round will be your heaviest. Record heaviest weight. 

Cash Out: 
Accumulate:
3:00 Plank
2:00 Superman 
1:00 L Sit 

Quote: 

“Growth and comfort can’t coexist.” 

– Ginni Rometty

7.29.25

Complete 3 x 6:00 AMRAPs

In 6:00
800/1,000m Ski
Max Distance Burpee Broad Jumps 

Rest 2:00 

In 6:00
800/1,000m Row 
Max Distance Farmers Carry (2x53/70#) 

Rest 2:00 

In 6:00
800 Meter Run 
Max Distance Walking Lunge (2x35/50# DBs)

Quote: 

“Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle.”

 – Christian Larson

7.28.25

For Time: 
10-9-8-7-6-5-4-3-2-1
Deadlifts 
Hang Power Cleans 
Front Squats 
Shoulder to Overhead 
(65/95#)  

Quote: 

 “The only limits we have are the ones we set for ourselves.” 

– Unknown

7.27.25

 CARDIO SUNDAY 
For Total Calories:

From 0:00-5:00 
30 Kettlebell Swings (35/53#)
Max Calorie C2 

From 5:00-10:00 
400 Meter Run
Max Calorie Row 

From 10:00-15:00 
400 Meter Run 
Max Calorie C2 

From 15:00-20:00 
30 Kettlebell Swings (35/53#)
Max Calorie Row

Quote: 

"The greatest of follies is to sacrifice health for any other kind of happiness." 

-Arthur Schopenhauer

7.26.25

 PARTNER SATURDAY 
Bring a Friend or Family Member for Free

AMRAP in 22 Minutes: 

40 Dumbbell Front Rack Lunges (35/50#) (Split) 

30 Dumbbell Push-Press (35/50#) (Split)

20 Synchro Ab-Mat Situps  (Together)

200 Meter Run (Together)

Quote: 

"The more you understand yourself, the more silence there is, the healthier you are." 

-Maxime Lagacé

7.25.25

Back Squat 

10-8-6-4-2

Cash Out: 

For Time: 

400 Meter Run 

 25 Single Arm Dumbbell Overhead Squat (right) (35/50#)

400 Meter Run 

25 Single Arm DB Overhead Squat (left) (35/50#)

Quote: 

"A good laugh and a long sleep are the best cures in the doctor’s book." 

-Irish proverb

7.24.25

AMRAP in 20 Minutes:

With a Partner -Perform Rounds 'You Go, I Go'

2 Rope Climbs (15') 

16 GHD Sit-Ups 

48 Double Unders 

Quote: 

"The human body is the best picture of the human soul." 

 -Tony Robbins

7.23.25

 For Time: 

30' Handstand Walk (15' Down and Back)
30 Alt. Single Arm DB Hang Clean & Jerk 
30 Single DB Box Step Overs 
30' Handstand Walk 
20 Alt. Single Arm DB Hang Clean & Jerk 
20 Single DB Box Step Overs
30' Handstand Walk 
10 Alt. Single Arm DB Hang Clean & Jerk 
10 Single DB Box Step Overs 

(20/24" Box, 50/70# DB) 

Quote:

"A fit body, a calm mind, a house full of love. These things cannot be bought – they must be earned." 

- Naval Ravikant

7.22.25

TEST DAY- RECORD RESULTS

"Elizabeth" 

21-15-9 
Squat Cleans (95/135#)
Ring Dips 

CLICK HERE to Compare to 3.12.25

Quote: 

"Three things in life – your health, your mission, and the people you love. That’s it."

- Naval Ravikant

7.21.25

 4 Rounds for time of:

15 Chest to Bar Pullups 

12/15 Calorie Row 

15 Power Snatches (65/95#)

15 Burpees

Quote:

"It is health that is real wealth and not pieces of gold and silver." 

-Mahatma Gandhi

7.20.25

CARDIO SUNDAY

For Time: 
5 Rounds of 
12/15 Calorie Row 
15 Burpees over the Rower 

3 Rounds of 
15/18 Calorie Row 
18 Burpees Over the Rower 

1 Round of
18/21 Calorie Row 
21 Burpees Over the Rower 

Quote: 

“The grass is not 'greener' on the other side – it is just another shade of green.” 

― Annika Sorensen,

7.19.25

PARTNER SATURDAY
Bring a Friend Or Family Member For Free 

AMRAP 22 with a partner: 

5 Toes-to-bars 

10 Hang Power Cleans (95/135#)

6/10- Cal Air bike 

– 1 person does a round, then the next person does a round. 

– After each partner completes a round, add 1 calorie to the bike.

Quote:

“The deadlift also serves as a way to train the mind to do things that are hard.” 

― Mark Rippetoe

7.18.25

TEST DAY - RECORD RESULTS

3 RM Front Squat 

CLICK HERE to Compare to 3.10.25 

4K C2 Bike 

CLICK HERE to Compare to 3.26.25

Quote: 

“The difference between those who adapted and those who didn't, Gorton said, was a willingness to totally commit.” 

― Arnold Schwarzenegger

7.17.25

AMRAP in 16 Minutes:
400/500 Meter Row  
5 Bar Muscle Ups 
25 Box Jumps (20/24") 
5 Bar Muscle Ups

Quote: 

“Get comfortable with being uncomfortable!” 

― Jillian Michaels

7.16.25

Push Press 

3-3-3-3-3-3

Cash Out: 

AMRAP in 8 Minutes:

25 Double Unders 

10 Shoulder to Overhead (65/95#)

Quote: 

“The individual who says it is not possible should move out of the way of those doing it.” 

― Tricia Cunningham

7.15.25

TEST DAY - RECORD RESULTS

"Cindy"

AMRAP in 20 Minutes:
5 Pullups 
10 Pushups 
15 Air Squats 

CLICK HERE to Compare to 3.27.25

Quote:

“The individual who says it is not possible should move out of the way of those doing it.” 

― Tricia Cunningham

7.14.25

 All For Time: 

3 Rounds of: 
8 Deadlifts 
8 Strict Handstand Pushups 

Into a 400 Meter Run

Into 3 Rounds of: 
8 Deadlifts 
10 Kipping Handstand Pushups 

Into a 400 Meter Run 

Into 3 Rounds of: 
8 Deadlifts 
12 Burpees Over the Bar

Barbell Weight (125/185#)

Quote:

“The human body is the best work of art.” 

― Jess C. Scott

7.13.25

CARDIO SUNDAY 

2 Rounds For Time: 
1 Mile Run 
900/1000M Row  

Quote: 

If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward. 

-Martin Luther King, Jr.

7.12.25

 PARTNER SATURDAY 
Bring a Friend or Family Member For Free

Every 6:00 x 4 Rounds
For Calories, with 1 Partner Working at a Time:

40 Wall Balls (14/20# to 9/10') 
40 Med Ball Box Step Overs (20/24#)
Max Calorie Row in Remaining Time

Quote: 

Success, like happiness, is the unexpected side effect of one's personal dedication to a cause greater than oneself. 

- Viktor E. Frankl

7.11.25

 8 Rounds For Time of:

8 Single Arm DB Snatch (50/70#)
25' Single Arm OH DB Walking Lunge (50/70#)
40 Double Unders 

*Alternate Arms Each Round

Quote:

Dedication is not what others expect of you, it is what you can give to others. 

- Henry Miller

7.10.25

AMRAP in 20 Minutes:
(With a Partner)

10 Bench Press (95/135#) (Each)
10 Toes to Rings (Each)
200 Meter Run (Together)

Quote: 

We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort. 

- Jesse Owens

7.9.25

 TEST DAY - RECORD RESULTS
10 RM Overhead Squat

AMRAP in 12 Minutes:
3 Wall Walks 
10 Overhead Squats (65/95#)
8/12 Calories Air Bike

CLICK HERE to Compare to 3.18.25

Quote: 

I know the price of success: dedication, hard work, and an unremitting devotion to the things you want to see happen.

- Frank Lloyd Wright

7.8.25

AMRAP in 10 Minutes:

12 Pull-ups 

12/16 Calorie Ski 

12 Slamballs (20/30#)

Rest 2:00

AMRAP in 10 Minutes:

2 Ring Muscle Ups

10 Sandbag Clean Over Shoulder (70/100#)

20 Ab Mat Sit-Ups

Quote: 

Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe.

- Gail Devers

7.7.25

For Time: 

25 Power Cleans 
25 Thrusters 
25 Power Cleans 
(95/135#)
  *Every time you drop the bar, perform 2 lateral burpees over the bar*

Quote:

The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand. 

- Vince Lombardi

7.6.25

CARDIO SUNDAY 

In teams of 2 work to complete the following - in a 'I GO, U GO' format

Until 300 BURPEES 

1 Minute on: 1 Minute off

7 Air Squats

7 Sit-ups

Max burpees

Athlete A works in Minute 1 - Athlete B works in Minute 2 - only one athlete works at a time in the one minute window of squats, sit-ups and burpees until 300 Burpees are completed.

Quote:
  In our lives, change is unavoidable, loss is unavoidable. In the adaptability and ease with which we experience change, lies our happiness and freedom.
-Gautama Buddha

7.5.25

PARTNER SATURDAY 

Bring a Friend or Family Member for Free

With a Partner, 1 Partner Working at a Time and Splitting Work as Needed:

For time:

100 GHD Situps 

100 Calorie Ski  

100 Calories Row

100 Box Jumps (20/24")

(partition anyway - Time cap 25:00)

Quote:

The most important factor in survival is neither intelligence nor strength but adaptability. 

- Charles Darwin

7.4.25

9:00 AM  FREE Friends and Family Team Style WOD with Coach Lauren

We Hope that you enjoy a safe and happy holiday weekend with friends and family. Regular classes will resume tomorrow!!

AMRAP in 30 Minutes:

(with a team of 4 or 5)

7 Goblet Squats (35/53#) (Each) 
4 Team Tire Flips 

17 Team Synchro Tire Step Ups 
76 KBS (35/53#) (Split anyway, 2 Athletes Working at a Time) 

200 Meter Run (Together) 

Quote: 

Freedom is the oxygen of the soul. 

Moshe Dayan

7.3.25

For Time: 

20 Strict Pullups
35 Handstand Pushups
40/50 Calorie Air Bike 
35 Hand Release Pushups 
5 Rope Climbs (15')

COMMUNITY NOTE:
This Friday July 4th at 9:00 AM we will be holding a free friends and family team style workout. This will be the only class that day. Come join Coach Lauren to kick off the holiday weekend!! 

Quote: 

The art of life lies in a constant readjustment to our surroundings.
- Okakura Kakuzo

7.2.25

TEST DAY  - RECORD RESULTS

 "Bear Complex"

 5 Rounds For Load:
Complete 7 Unbroken Sets of this Barbell Complex:

1 Power Clean
 1 Front Squat
 1 Push Press
 1 Back Squat
 1 Push Press
 
The five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round. Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete the workout. Rest as needed between rounds. You may not change the load mid-round. Thrusters from the front or back rack are not allowed

CLICK HERE to Compare to 2.12.25

COMMUNITY NOTES:
This Friday July 4th at 9:00 AM we will be holding a free friends and family team style workout. This will be the only class that day. Come join Coach Lauren to kick off the holiday weekend!!

Quote:
We cannot direct the wind, but we can adjust the sails.
- Dolly Parton

7.1.25

 Complete 4 x 5:00 AMRAPs

25/32 Calorie Row 
AMRAP in Remaining Time:
8 Wall Balls (14/20# to 9/10')
8 Toes to Bar 
Rest 1:00 Between Rounds 

*Athletes should aim to have to have at least 2:30 to complete AMRAP 

COMMUNITY NOTE:
This Friday July 4th at 9:00 AM we will be holding a free friends and family team style workout. This will be the only class that day. Come join Coach Lauren to kick off the holiday weekend!!

Quote: 

It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptable to change, that lives within the means available and works co-operatively against common threats.
- Charles Darwin 

6.30.25

 For Time:

200 Meter Run 
11-11-7-7-5-5 Deadlift 

Women: 155/185/205#
Men: 225/275/315# 

COMMUNITY NOTE:
This Friday July 4th at 9:00 AM we will be holding a free friends and family team style workout. This will be the only class that day. Come join Coach Lauren to kick off the holiday weekend!!

Quote: 

It's a lot easier to get your way if you have more than one way. 

- Jennifer James

6.29.25

CARDIO SUNDAY

In 30 Minutes accumulate MAX Calories on the Air Bike

Every 2:00 beginning on 0:00 complete 7 HEAVY Kettlebell Swings (53/70#)

Quote: 

“Permit yourself to change your mind when something is no longer working for you.” - Nedra Glover Tawwab

6.28.25

Community WOD for Lauren Taylor

All for time (with a partner):

400 Meter Run

then...

AMRAP in 15 Minutes

12 Single Arm Kettlebell Swings (35/50#)

15 Hand-release Push-ups

30 Air Squats 

then...

400 Meters 

(Score - Record total time and rounds and reps of the AMRAP)

Quote: 

“If there is no struggle, there is no progress.” - Frederick Douglass

6.27.25

 TEST DAY- RECORD RESULTS

'Isabel' 

For time: 

30 Power Snatch (95/135#)

Cash Out - not for time

2 Rounds of:

30 GHD Sit-ups

30 Hip Extensions

1:00 accumulated Parallette L-sit

CLICK HERE to compare to 2.21.25

Community Notes:

Join us tomorrow for the House of Champions Community WOD at CrossFit King of Prussia on Saturday, June 28th at 9AM! Everyone is welcome! 

 We’re rallying in support of Lauren Taylor, our dedicated and inspiring, two-time Adaptive CrossFit Games champ, as she trains for her return to the 2025 CrossFit Games. There is more to this event than just a workout- All proceeds help fund essential needs like travel, registration, and adaptive equipment so athletes like Lauren can compete at the highest level.

Quote: 

“We can’t become what we need to be by remaining what we are.” - Oprah Winfrey

6.26.25

AMRAP in 12 Minutes: 

10 alternating front-rack lunges (95/135 lb) 

10 bar-facing burpees 

10 chest-to-bar pull-ups

 

Quote: 

“One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.” - Abraham Maslow

6.25.25

TEST DAY- RECORD RESULTS
For Load 

3 Cleans + 2 Front Squats + 1 Jerk 

Cash Out: 
EMOM 10 
Minute 1. 3 Power Cleans 
Minute 2. 3 Shoulder to Overhead
(Athlete should aim to use 75% of top complex weight)

CLICK HERE to compare to 2.24.25

Quote:

“Stay afraid, but do it anyway. What’s important is the action. You don’t have to wait to be confident. Just do it and eventually the confidence will follow.” - Carrie Fisher

6.24.25

TEST DAY - RECORD RESULTS 

For time:

30 Ring or Bar Muscle Ups

CLICK HERE to comare to 2023

Cash out:

For time:

35 Double Unders

35 Wallballs (14/20 to 9/10 ft)

35 Ab-Mat Sit-ups

35 Burpees 

35 Kettlebell Swings (35/53#)

Quote: 

“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.” - Ernest Hemingway

6.23.25

For time:

500 Meter Row

25 Hang Power Cleans (105/155#)

25 Calories Ski Erg

25 Deadlifts (105/155#)

500 Meter Row

Quote: 

“Do the best you can until you know better. Then when you know better, do better.” - Maya Angelou

6.22.25

 CARDIO SUNDAY 

For Time: 
2000 Meter Row 
150 Burpees Over the Rower 

Quote: 
“Summertime is always the best of what might be.”
– Charles Bowden.

6.21.25

 PARTNER SATURDAY 
Bring a Friend or Family Member For Free

With a Partner, Splitting Work as Needed unless otherwise directed: 

AMRAP in 8 Minutes:
100 Meter Farmer Carry (Partner 1) 
15 Synchro KBS 
100 Meter Farmer Carry (Partner 2) 
15 Synchro KBS 

Rest 2:00

AMRAP in 8 Minutes:
60 Double Unders 
6 Wall Walks 

Rest 2:00 

AMRAP in 8 Minutes:
Machine Cals (Athlete Choice) 

Quote: 

Never bend your head. Always hold it high. Look the world straight in the eye.

- Helen Keller

6.20.25

 For Time: 

30 GHD Sit Ups 
1 Mile Run 
30 GHD Sit Ups 
800/1,000 Meter Ski 
30 GHD Situps 

Quote:

Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence. 

- Helen Keller

6.19.25

 TEST DAY- RECORD RESULTS

"Diane" 

For Time:
21-15-9 
Deadlifts (155/225#)
Handstand Pushups 

CLICK HERE to Compare to 2.14.25

Quote: 

Some people want it to happen, some wish it would happen, others make it happen. 

- Michael Jordan

6.18.25

All For Time: 

3 Rounds of: 
10 Burpees 
10 Pullups 
then...
3 Rounds of: 
10 Burpees 
10 DB Hang Squat Cleans
then...
3 Rounds of: 
10 Pullups 
10 DB Hang Squat Cleans 

DB Weight (2x35/50s) 

Quote: 

Experience tells you what to do; confidence allows you to do it. 

- Stan Smith

6.17.25

Split Jerk 

1-1-1-1-1-1-1

Cash out:

AMRAP in 7 Minutes:

7 Sumo-deadlift High Pull (65/95#)

7 Push Press (65/95#)

7 /10 Air Bike Calories 

Quote: 

Think positively and masterfully, with confidence and faith, and life become more secure, more fraught with action, richer in experience and achievement. 

- Eddie Rickenbacker

6.16.25

McCoy “Topsy” Turner, a loved member of the CrossFit community and former Seminar Staff trainer, died by suicide on March 8, 2025, after suffering from complex post-traumatic stress. Turner served for 17 years in the Royal Navy, specializing as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. Turner worked more than 250 Level 1 and Level 2 Seminars. Turner was known for his warmth and kindness, and touched countless lives who attended CrossFit courses. He is survived by his sons Brodie and Tommy. 

TOPSY 

Complete as many rounds and reps as possible in 25 minutes of: 

3 ring muscle-ups 

8 thrusters 

17-calorie row 

 ♀ 75 lb ♂ 115 lb

Quote: 

Know your value. Confidence breeds success. Act like the person you want to become, and people will start seeing you as that person. 

- Mark M. Ford

6.15.25

 HAPPY FATHERS DAY!!
We are so thankful to have all of the great dads that our part of our community. You are all great men!

CARDIO SUNDAY

30:00 For Total Calories: 
Starting at 0:00 and Every 5:00 
Run 400 Meters 
20 Walking Lunges
Max Calorie Ski

Quote: 

Do the thing and you will have the power. 

- Ralph Waldo Emerson

6.14.25

PARTNER SATURDAY 
Bring a Friend or Family Member For Free

For Time with a Partner, Splitting All Work: 

20 Burpees
40 DB Power Cleans (2x35/50#)
60 Wall Balls (14/20# to 9/10') 
80 Double Unders 
1000 Meter Run 
80 Double Unders
60 Wall Balls
40 DB Power Cleans 
20 Burpees 

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

6.13.25

2025 CrossFit Community Cup Workout #2

Complete as many reps as possible following the interval of:
 Round 1 - 2 minutes of work, 1-minute rest
Round 2 - 2 minutes of work, 1-minute rest
Round 3 - 2 minutes of work, 1-minute rest
Round 4 - 3 minutes of work

 Rounds 1 and 2:   
15 Toes-to-bars
 15 Overhead squats
 Max-calorie row

 Rounds 3 and 4:   
15-Calorie row
 15 Overhead squats
 Max bar muscle-ups
 ♀ 75 lb (34 kg) ♂ 115 lb (52 kg)  

CLICK HERE for all workout variations, scorecards, etc. 

Notes:
If you officially registered for the 2025 CrossFit Open and submitted a score for each of the 3 workouts, you have been assigned a level. Each individual is placed depending on how his or her scores ranked amongst the rest of the world. The levels, which can be seen below, will dictate which variation of the workout that you will perform. Upon completion you can submit your scores and see how you compare globally to all other athletes in the same level as you. If you did not register, you can still complete the workout and scale as needed!

Quote: 

Don't let others define you. Don't let the past confine you. Take charge of your life with confidence and determination and there are no limits on what you can do or be. 

- Michael Josephson

6.12.25

2025 CrossFit Community Cup Workout #3

In 20 minutes, establish:
 1-rep-max front squat
 1-rep-max hang power clean

Quote: 

Never bend your head. Always hold it high. Look the world straight in the eye. 

- Helen Keller

6.11.25

For Time: 

5,000 Meter Row 

CLICK HERE to Compare to  2.18.24

Cash Out: 
3 Rounds For Quality: 
Max Set of Pushups 
Max Set of Strict Pullups
Max Length Hollow Hold

Quote: 

Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.

- Helen Keller

6.10.25

2025 Community Cup Workout #1

As many rounds and reps as possible in 20 minutes of: 
 15 Box jump-overs
 10 Dumbbell snatches
 5 Strict handstand push-ups
 ♀ 35-lb (15-kg) dumbbell, 24-inch box ♂ 50-lb (22.5-kg) dumbbell, 30-inch box

CLICK HERE to see all workout variations, scorecards, etc. 

Notes:
If you officially registered for the 2025 CrossFit Open and submitted a score for each of the 3 workouts, you have been assigned a level. Each individual is placed depending on how his or her scores ranked amongst the rest of the world. The levels, which can be seen below, will dictate which variation of the workout that you will perform. Upon completion you can submit your scores and see how you compare globally to all other athletes in the same level as you. If you did not register, you can still complete the workout and scale as needed!

Quote: 

\Some people want it to happen, some wish it would happen, others make it happen. 

- Michael Jordan

6.9.25

TEST DAY - RECORD RESULTS

1RM Snatch 

CLICK HERE to Compare to 12.27.24

Cash Out: 
 AMRAP in 5 Minutes:
3-6-9-12..
Air Bike Calories 
Kettlebell Swings (53/70#) 

Rest 2:00 ...then

... For Time: 
"Erase Your Rounds." Go Back Down In reverse from where you left off. 

Quote: 

Experience tells you what to do; confidence allows you to do it.

-Stan Smith

6.8.25

CARDIO SUNDAY 
9 AM Class will be held at The Lyons' Den - 555 W Beidler Rd. KOP 

AMRAP in 30 Minutes: 
10 Double Unders 
4 Box Jumps (20/24")
4 Dumbbell Step-ups (35/50#) (20/24")
20 Double Unders 
6 Box Jumps (20/24")
6 Dumbbell Step-ups (35/50#)(20/24")
30 Double Unders
8 Box Jumps (20/24")
8 Dumbbell Step-ups (35/50#)(20/24")...

*Continue in this Sequence by Adding 10 Double Unders and 2 to Each Movement After Every Round...

Quote: 

There are no secrets to success. It is the result of preparation, hard work, and learning from failure. 

- Colin Powell

6.7.25

PARTNER SATURDAY
9 AM classes will be held at The Lyons' Den- 555 W. Beidler Rd. KOP Pa

4 Rounds For Time With a Partner: 
Partners Will Run Together and Split the Rest of the Work as Needed

"Maupin" 
800 Meter Run
 49 Push-ups
 49 Sit-ups
49 Air Squats

Quote: 

The greater the effort, the greater the glory. 

- Pierre Corneille

6.6.25

For Load: 

Push Jerk 
2-2-2-2-2-2-2

Cash Out: 
For Time: 
300' Plate OH Walking Lunge (35/45 # Plate)  

Community Notes:

9 AM (Saturday and Sunday) Weekend Classes at the Lyons Den - 555 W Beider Rd KoP; we are hosting a Level 2 at the Gym.

Fundraiser for Lauren's trip to the CrossFit Games on 6/28 at 9:00 AM

Quote: 

If you really want something, and really work hard, and take advantage of opportunities, and never give up, you will find a way.. Follow your Dreams. 

- Jane Goodall

6.5.25

All for time: 

1,000/1,200 Meter Row

Into 3 Rounds of:  
10 Strict Pullups 
10 Strict Ring Dips 

1,000/1,200 Meter Row

Into 3 Rounds of: 

10 Chest to Bar Pullups 

10 DB Bench Press (50/70#)

Community Notes:

9 AM (Saturday and Sunday) Weekend Classes at the Lyons Den - 555 W Beider Rd KoP; we are hosting a Level 2 at the Gym.

Fundraiser for Lauren's trip to the CrossFit Games on 6/28 at 9:00 AM

Quote:
Hard work is the price we must pay for success
- Vince Lombardi

6.4.25

For Rounds and Reps:

AMRAP in 5 Minutes:
3 Power Cleans (95/135#) 
3 Burpees Over the Bar 

Rest 2:00

AMRAP in 5 Minutes:
6 Front Squats (95/135#) 
30 Double Unders

Rest 2:00

AMRAP in 5 Minutes:
9 Thrusters (65/95#)
9 Calorie Air Bike 

Community Notes:

9 AM (Saturday and Sunday) Weekend Classes at the Lyons Den - 555 W Beider Rd KoP; we are hosting a Level 2 at the Gym.

Fundraiser for Lauren's trip to the CrossFit Games on 6/28 at 9:00 AM

 
Quote:
 If you put in the work, put in the time, put in the effort, you're going to reap the benefits.
- Richard Sherman

Low Back Ability Workshop- August 24th | 2–7 PM

🗓️ Save the Date: August 24th | 2–7 PM


We’re hosting a Low Back Ability Workshop🙌 

Their mission? To end the back pain epidemic—effecting individuals of all ages, race, and gender. 

Through innovative training and a “pay what you want” model, they’ve helped thousands regain mobility and live pain-free. 

💪✨ Don’t miss your chance to experience it for yourself! For more information about the program check out @lowbackability 

Use the QR code at the top to register!

Schedule Update – New 7:00 AM

📣 Schedule Update – New 7:00 AM Trial Class with Chloe Darley! 

Thank you all for your continued support and feedback. After monitoring attendance and interest, we’ve decided to cancel the 3:30 PM class on Mondays and Wednesdays, effective after this Wednesday June 4th class. In its place, we’re excited to offer a trial 7:00 AM class on those same days (Monday & Wednesday) to better accommodate your schedules and needs. 

The new 7:00 AM class will begin Monday June 9th. We’ll run this as a trial over the next few weeks, so if you’re looking for an earlier option (but later than 6 AM) to kick off your day, we encourage you to join us!