4.28.25

For Time: 

2025 Age Group Semifinals Workout #2

For time:
60/75 Calorie Row
21 Shoulder to Overheads (85/135)
60/75 Calorie Row
15 Shoulder to Overheads (125/185)
60/75 Calorie Row 
9 Shoulder to Overheads (155/225#) 

Time Cap 20:00

Quote:

No matter how long the winter, spring is sure to follow. 

- English Proverb

4.27.25

CARDIO SUNDAY

 9AM Class will be held at the Lyons Den - 555 w Beidler Rd. King of Prussia

Every 4:00 x 6 Rounds
Rest 1:00 Between

400 Meter Run 
50 Double Unders 
Max Calorie Machine of Choice in Remaining Time

Quote: 

Creatives need to remember that we don't stop growing just because we get older. We can still do hard things, and we're better for it. 

-Michelle Buteau 

4.26.25

9:00 AM Class  TODAY will be held at The Lyons Den
555 W Beidler Rd, King of Prussia

PARTNER SATURDAY

AMRAP in 20 Minutes:

with a Partner (share the work as needed)

75 Sit-ups
50 Devils Press (1x35/50#)
75 Double Unders 
50 Burpees
75 Lunges (Sandbag or DB)
50 Hand Release Pushups
75 Double Unders 
50 Pike Pushups
75 Lunges (Sanbag or DB) 
75 Sit-ups

Community Notes:

There will be NO CrossFit Kids class or Pre-teens class today. 

Quote:

I'm always choosing the hard things, the things that aren't easy. 

-Dee Rees Read 

4.25.25

3 Rounds for time of: 

400 Meter Run

25 Pushups 

7 Strict Pull-ups 

500 Meter Row 

25 Air Squats 

7 Strict Pull-ups

Community Notes:

9AM Saturday (4/26) and Sunday (4/27) classes will be held at the Lyons Den - 555 W. Beidler Road, King of Prussia. There will be NO CrossFit Kids class or Pre-teens class on Saturday. 

Quote: 

The hard things in life, the things you really learn from, happen with a clear mind. 

-Caroline Knapp 

4.24.25

Every 3:00 for 5 Rounds Complete: 

10 Dumbbell Hang Clean and Jerk (1x 50/70)
10 Burpees Over the Dumbbell
10 Toes to Bar 
Max Calorie Air Bike in Remaining Time

(Score is total number of calories for all 5 rounds)

Coaches Notes: 

There is No Rest Between Rounds. Athletes should aim to have around 1:00 on the bike. 

Community Notes:

9AM Saturday (4/26) and Sunday (4/27) classes will be held at the Lyons Den - 555 W. Beidler Road, King of Prussia.

There will be NO CrossFit Kids class or Pre-teens class on Saturday. 

Quote: 

Like a plant that starts up in showers and sunshine and does not know which has best helped it to grow, it is difficult to say whether the hard things or the pleasant things did me the most good. 

-Lucy Larcom 

4.23.25

TEST DAY - RECORD RESULTS

"Everest" 

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

Community Notes:

9AM Saturday (4/26) and Sunday (4/27) classes will be held at the Lyons Den - 555 W. Beidler Road, King of Prussia. 

There will be NO CrossFit Kids class or Pre-teens class on Saturday. 

Quote:

 You have to always continue to strive no matter how hard things get, no matter how troubled you feel. No matter how tough things get, no matter how many times you lose, you keep trying to win.

- LL Cool J

4.22.25

For Time:

30-20-10 reps of:
GHD Sit-ups
Deadlifts (125/185#)
3-2-1
Legless Rope Climbs (15')

Community Notes:

9AM Saturday (4/26) and Sunday (4/27) classes will be held at the Lyons Den - 555 W. Beidler Road, King of Prussia. 

There will be NO CrossFit Kids class or Pre-teens class on Saturday. 

Quote:

If you would only recognize that life is hard, things would be so much easier for you.

- Louis D. Brandeis 

4.21.25

 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 11.9.23

Community Notes:

9AM Saturday (4/26) and Sunday (4/27) classes will be held at the Lyons Den - 555 W. Beidler Road, King of Prussia. There will be NO CrossFit Kids class or Pre-teens class on Saturday. 

Quote:

A brand for a company is like a reputation for a person. You earn reputation by trying to do hard things well. -Jeff Bezos 

4.20.25

CARDIO SUNDAY 

"Fortune Fortitude"

15 Rounds for Time: 
12/15 Calorie Row 
12 Burpees  

Quote:

Our character is what we do when we think no one is looking.
- H. Jackson Brown, Jr.

4.19.25

PARTNER SATURDAY
Bring a Friend or Family Member for Free!

AMRAP 20 with a partner: 

200-meter run 

10-cal bike, row, or ski 

5 power snatches (105/155 lb) 

5 overhead squats (105/155 lb) 

– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.

Quote

 Men of genius are admired, men of wealth are envied, men of power are feared; but only men of character are trusted. 

- Alfred Adler

4.18.25

All For Time: 

1 Round of:
30 Wall Balls (14/20# to 9/10')
24 Toes to Bar
15/18 Calorie Air Bike

2 Rounds of: 
15 Wall Balls 
12 Pull-ups
7/9 Calorie Air Bike

3 Round of:
10 Wall Balls
8 Chest to Bar Pull-ups
5/6 Calorie Air Bike 

Quote: 

Knowledge will give you power, but character respect. 

- Bruce Lee

4.17.25

For Time: 

15-12-9-6 reps of:
Bench Press (105/155#)
100 Meter Bear Hug Sandbag Carry (70/100#)
50 Crossover Single Unders

Quote:

Sometimes it's the words we choose not to say that speak most loudly about our character. 

- Lysa TerKeurst

4.16.25

For Time: 
1000 Meter Ski 
1000 Meter Row
50 Walking Lunges
500 Meter Ski
500 Meter Row
50 Box Jumps (20/24")
250 Meter Ski 
250 Meter Row
50 Kettlebell Swings (35/53#) 

Quote

 Wealth is not the standard of worth. Some people put cash before character. 

- Billy Sunday

4.15.25

TEST DAY - RECORD RESULTS

3 RM Push Press

Cash Out: 
For Time:
50 Hang Clusters (65/95#)
*Every time that you drop the bar, perform 3 burpees*

(time cap 10:00)

Quote

 You don't build your character by doing what everybody else is doing.

- Carlos Ghosn

4.14.25

3 Rounds for time of:

400 Meter Run

5 Bar Muscle Ups

5 Power Snatch (95/135#)

5 Strict Handstand Push-ups

20 Double Unders

Quote:
 Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are.

-John Wooden

4.13.25

 CARDIO SUNDAY 

For Time: 
280/350 Calories (on Any Machine)

*Starting at 0:00, Every 5 Minutes Complete 50 Double Unders

Quote:

Where you stand determines what you see and what you do not see; it determines also the angle you see it from; a change in where you stand changes everything. 

- Steve de Shazer

4.12.25

 PARTNER SATURDAY 
Bring a Friend or Family Member For Free

AMRAP in 24 Minutes:
Partners Split work As Needed

10 Wall Balls (14/20# to 9/10')
10 Ring Rows 
10 Dumbbell Front Rack Lunges 
10 Dumbbell Snatches 

*Add 10 Reps to Each Movement After Each Round
Dumbbells (2x 35/50#)

Quote:

Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth. 

- Marcus Aurelius

4.11.25

Strict Press 

5-5-5-5-5

AMRAP in 15 Minutes: 

100-m single-DB suitcase carry (50/70#) 

7 single-DB push jerks, right arm (50/70#) 

7 single-DB push jerks, left arm (50/70#) 

21 Double Unders

Quote:

"Perspective is everything when you are experiencing the challenges of life." 

- Joni Eareckson Tada

4.10.25

In 20 Minutes, Build to a Heavy Complex of:
1 Clean + 3 Front Squats 

Cash Out: 
All For Time:
Buy In: 
24/30 Calorie Air Bike

Into 3 Rounds of:
12 Squat Cleans (75/115#)
12 Toes to Bar

Quote:

"Life is about perspective and how you look at something… ultimately, you have to zoom out."

 - Whitney Wolfe Herd

4.9.25

TEST DAY - RECORD RESULTS

 "Jackie" 

1000 Meter Row 

50 Thrusters (35/45#) 

30 Pull-ups

Skill Cash Out:

Spend 10- 15 Minutes working on the technique for a Ring Muscle Up

Quote:

"The distance between insanity and genius is measured only by success."

 - Bruce Feirstein

4.8.25

Deadlift 

5-5-5-5-5

Cash Out:

AMRAP in 10 Minutes:

15 GHD Situps

12 Deadlifts (70% of your 5 RM)

3 Wall Walks

Quote: 

"We often need to lose sight of our priorities in order to see them."

 - John Irving

4.7.25

 AMRAP in 17 Minutes:

17 Push-ups
17 Kettlebell Swings (35/53#)
17 Calorie Ski Erg
17 Kettlebell Box Step Overs (20/24"- 35/53#)

Quote: 

One person’s craziness is another person’s reality."
 - Tim Burton

4.6.25

CARDIO SUNDAY 

For Time: 
1 Mile Run
50 Line Facing Burpees
100 Calorie Ski
50 Line Facing Burpees
1 Mile Run

Quote: 

 “The will to win is important, but the will to prepare is vital.”

– Joe Paterno

4.5.25

 PARTNER SATURDAY 

Bring a Friend or Family Member for Free

AMRAP in 21 Minutes: 

with a Partner, Splitting Work as Desired

30 Box Jumps (20/24")

30 Dumbbell Shoulder to Overhead (2x 35/50#) 

30 Synchro Russian Twists (1x35/50#)

30 Calorie Machine of Choice OR 400 Meter Run (Split)

Quote: 

What makes something special is not just what you have to gain, but what you feel there is to lose.”

 – Andre Agassi

4.4.25

Back Squat 
7-7-7-7-7

Cash Out: 
For time:
40/50 Calorie Row
50 Wall Balls (14/20# to 9/10')

Quote:

“I’ve never lost a game. I just ran out of time.” 

— Michael Jordan

NEW CLASS ALERT

 

NEW CLASS ALERT

We will now be offering a NEW CrossFit Class at 6:30 PM on Monday and Wednesday. 

Class begins on 4/7 with Chloe!

4.3.25

5 Rounds for Time:  

12/16 Calorie Air Bike
12 Clean and Jerks (95/135#)
10 Burpees Over the Bar

Quote:

“Pressure is a word that is misused in our vocabulary. When you start thinking of pressure, it’s because you’ve started to think of failure.” 

– Tommy Lasorda

4.2.25

AMRAP in 20 Minutes:

400 Meter Run 
20 Dumbbell Bench Press (35/50#) 
10 Strict Pull-ups

Quote: 

“Believe me, the reward is not so great without the struggle.”
 – Wilma Rudolph