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 Pa...

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 Un...

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 ...

TEST DAY - RECORD RESULTS "Jackie"  1000 Meter Row 50 Thrusters (35/45#) 30 Pullups  Cash Out:  Take 15 Minute to build to a heavy...

  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...

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 tak...

  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 ...

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:...

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 ...

TEST DAY - RECORD RESULTS   "The Chief"   Max rounds/reps in 3 minutes of:   3 Power cleans (95/135#)  6 Push-ups  9 Air Squats   ...

AMRAP in 16 Minutes: 2 Rope Climbs (15')  8 Handstand Pushups  16 Dumbbell Front Squats (2x35/50#)  Quote: “Keeping your body healthy ...