5.1.25

TEST DAY: RECORD RESULTS

"The Other CrossFit Total"

1RM Clean
1RM Bench Press
1RM Overhead Squat

Quote:

Step through new doors. The majority of the time there's something fantastic on the other side.

- Oprah Winfrey

4.30.25

Sumo-Deadlift 

5-5-5-5-5 

Cash Out: 

For time 24-18-12 reps of: 

Kettlebell Swings (53/70#) 

Box Jump Overs (24/30#)

Quote: 

We must let go of the life we have planned, so as to accept the one that is waiting for us. 

- Joseph Campbell

4.29.25

AMRAP in 27 Minutes:

200 Meter Run
100' Overhead Walking Lunge (1x35/50#)
16/20 Calorie Air Bike
20 Pull-ups
200 Meter Run
20 Push-ups 

Quote: 

Throw your dreams into space like a kite, and you do not know what it will bring back, a new life, a new friend, a new love, a new country. 

- Anais Nin

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