2.1.25

Partner Saturday - Bring a Friend for FREE!

AMRAP 20 with a partner: 

10 Sumo deadlift high pulls (55/75 lb) 

10 High Wall-balls (14/20 lb) (10/11 ft) 

– Each partner completes a full round before switching; one partner works at a time.

Quote: 

“Words are where most change begins.” 

― Brandon Sanderson

1.31.25

 Complete 4 x 4:00 AMRAPs with 1:00 Rest in between rounds:

Odd Rounds

9-6-3
DB Hang Squat Cleans 
Burpees 
(2x35/50#)
Max Calorie Air Bike in Remaining Time

Even Rounds 
9-6-3
DB Thrusters 
Burpees
(2x35/50#)  
Max Calorie Air Bike in Remaining Time 

Quote:

 “Life belongs to the living, and he who lives must be prepared for changes.” 

― Johann Wolfgang von Goethe

1.30.25

  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 

Coaches Notes:    

This workout contains few reps, but each rep should be challenging. Think of this as a heavy day, focusing on quality over quantity.  In larger classes, if necessary, athletes can share barbells with those using similar loads to manage space and equipment efficiently.    

Since this is a benchmark day, we will encourage athletes to test their limits with the goal of pushing the loads higher during the next two scheduled tests in 2025.

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.

1.29.25

5 rounds for time of: 

Row 500 Meters 

15 Bench presses (95/135 lb )

Quote: 

"This is no time for ease and comfort. It is time to dare and endure." 

– Winston Churchill

1.28.25

For Load 

Back Squat 
5-5-5-5-5

Cash Out: 

AMRAP in 8 Minutes:

9 Wallballs (20/30 to 9/10ft)

6 Toes to Bar 

3 Burpees

Quote: 

"Do not judge me by my success, judge me by how many times I fell down and got back up again." 

– Nelson Mandela

1.27.25

AMRAP in 9 Minutes:

1 Rope Climb (15ft)

8 Clean and Jerks (105/155#)

rest 2:00

AMRAP in 9 Minutes:

8 Dumbbell Lunge (35/50#)

8 Dumbbell Push Press (35/50#)

10 GHD Sit-ups

Quote:

 "It's your reaction to adversity, not adversity itself that determines how your life's story will develop."

 – Dieter F. Uchtdorf

1.26.25

 CARDIO SUNDAY - 9 AM AT THE LYONS DEN

555 W Beidler Rd, King of Prussia.

AMRAP in 30 Minutes with a team of 3:

40/50 Calorie Air Bike
1000 Meter Run (Or 1200 Meter Row) 
100 Box Step or Jump Overs (20/24") 

(split work and partition between partners as needed)

Community Notes:

Don't forget to SIGN UP for the CrossFit Games OPEN, in addition to the worldwide open we will also be having some internal fun and drafting teams within the community.  

CLICK HERE to register for the OPEN!

9 AM CLASS TODAY will be held at the Lyons Den 555 W. Beidler Road, King of Prussia.

Quote:

"We are only as strong as we are united, as weak as we are divided." 

– J.K. Rowling

1.25.25

9 AM AT THE LYONS DEN - 555 W Beider Rd. King of Prussia

 OPEN PREP 24.1

For Time:
21 Dumbbell Snatches (arm 1)(50/35 lb)
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatches (arm 2) (50/35 lb)
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches (arm 1) (50/35 lb)
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches(arm 2) (50/35 lb)
 15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches (arm 1) (50/35 lb)
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches (arm 2) (50/35 lb)
 9 Lateral Burpees Over Dumbbell 

(athletes choice - you can work with a partner or attempt this solo)

If Partner style - each partner will perform the entire workout. Each Movement will be performed as "You Go, I Go" Partner 1 will do 21 DB snatches then Partner 2 will do 21 DB Snatches, Partner 1 will do 21 Burpees then partner 2 will do 21 burpees Etc...

Community Notes:

Don't forget to SIGN UP for the CrossFit Games OPEN, in addition to the worldwide open we will also be having some internal fun and drafting teams within the community.  

CLICK HERE to register for the OPEN!

9 AM Saturday and Sunday Classes will be held at the Lyons Den 555 W. Beidler Road, King of Prussia.

Quote:

 “Life is very interesting…in the end, some of your greatest pains become your greatest strengths.”

 - Drew Barrymore

1.24.25

 12 Rounds for time of: 

2 Wall Walks 
4 KBS (53/70#) 
6 Shuttle Runs (20' Down and 20' Back =1)
8 Pistol Squats 

Community Notes:

Don't forget to SIGN UP for the CrossFit Games OPEN, in addition to the worldwide open we will also be having some internal fun and drafting teams within the community.  

CLICK HERE to register for the OPEN!

9 AM Saturday and Sunday Classes will be held at the Lyons Den 555 W. Beidler Road, King of Prussia.

Quote: 

"Courage is not the absence of fear, but rather the judgment that something else is more important than fear." 

– Ambrose Redmoon

1.23.25

 For Time

15 Hang Power Snatches (95/135#) 
24/30 Calorie Row
60 Double Unders 

12 Hang Power Snatches 
24/30 Calorie Row 
60 Double Unders 

9 Hang Power Snatches 
24/30 Calorie Row 
60 Double Unders 

Community Notes:

Don't forget to SIGN UP for the CrossFit Games OPEN, in addition to the worldwide open we will also be having some internal fun and drafting teams within the community.  

CLICK HERE to register for the OPEN!

9 AM Saturday and Sunday Classes will be held at the Lyons Den 555 W. Beidler Road, King of Prussia.

Quote: 

"I can be changed by what happens to me. But I refuse to be reduced by it." 

– Maya Angelou

1.22.25

TEST DAY - RECORD RESULTS

"ANGIE" 
For Time: 
100 Pullups 
100 Pushups 
100 Situps 
100 Air Squats  

Community Notes:

Don't forget to SIGN UP for the CrossFit Games OPEN, in addition to the worldwide open we will also be having some internal fun and drafting teams within the community.  

CLICK HERE to register for the OPEN!

9 AM Saturday and Sunday Classes will be held at the Lyons Den 555 W. Beidler Road, King of Prussia.

Quote: 

"This is no time for ease and comfort. It is time to dare and endure." 

– Winston Churchill