9.22.22

TEST DAY- RECORD RESULTS

1 RM Push Press 

Cash out:

3 Rounds for time:

10 Alternating Dumbbell Snatch (50/70#)

50-ft DB overhead carry, left 

50-ft DB overhead carry, right 

CLICK HERE to compare to 1.28.22

CLICK HERE to compare to 5.3.22

Community Notes:

We are hosting a Level 1 Seminar this weekend, so weekend classes will be held at the Lyons Den on Saturday 9 AM and Sunday 9 AM. 

Lyons Den - 555 W. Beidler Rd. King of Prussia PA.

There will be no CFKids on Saturday and no Lifting on Sunday, 7:00 AM Comp Class will remain at the box on Saturday morning.

Quote: 

“Every man dies, not every man really lives.” – Braveheart

9.21.22

AMRAP 15: 

2 rope climbs (15ft)

10 deadlifts (125/185#) 

4 rope climbs (15ft)

10 deadlifts (125/185#) 

6 rope climbs (15ft)

10 deadlifts (125/185#) 

– Continue adding 2 reps to the rope climb until time expires.

Community Notes:

We are hosting a Level 1 Seminar this weekend, so weekend classes will be held at the Lyons Den on Saturday 9 AM and Sunday 9 AM. 

Lyons Den - 555 W. Beidler Rd. King of Prussia PA.

There will be no CFKids on Saturday and no Lifting on Sunday, 7:00 AM Comp Class will remain at the box on Saturday morning.

Quote:

“Nobody is gonna hit as hard as life, but it ain’t how hard you can hit. It’s how hard you can get hit and keep moving forward. It’s how much you can take, and keep moving forward. That’s how winning is done.” - Rocky Balboa

9.20.22

3 Hang Power Cleans + 1 Jerk

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

Cash out:

4 Rounds for time of:

50 Double Unders

5 Sandbag Ground to Over the Shoulder (100/150#)

Quote: 

“If you see someone without a smile, give them one of yours.” – Dolly Parton

9.19.22

Every 5:00 x 5 rounds: 

12/15 calorie assault bike 

12 overhead squats (75/115 lb) 

15 lateral burpees over the barbell 

12 alternating front-rack lunges (75/115 lb)

Quote: 

“If you focus on what you left behind, you will never be able to see what lies ahead.” - Ratatouille

9.18.22

 2 Rounds for time:

Run 1 Mile 

50 Burpees 

For each rep, jump and touch a target 12" inches above your reach.

Quote:

“Every accomplishment starts with the decision to try.” -John F Kennedy

9.17.22

5 Rounds for time:

11 Power Snatch (75/115#)

55 Double Unders

3 Ring Muscle Ups

Quote:

Failure is not the opposite of success: it’s part of success.” 

-Arianna Huffington

9.16.22

For time:

750 meter row

40 Toes to Bar

30 DB Deadlift (35/50#)

20 DB Hang Power Clean (35/50#)

10 DB Thruster (35/50#)

 Quote:

"I'm not afraid of dying I'm afraid of not trying."

- JZ

9.15.22

For time: 

 3-minute handstand hold 

100 air squats 

150-foot handstand walk 

100 air squats 

30 handstand push-ups

 Quote:

"You cannot beat a river into submission, you have to surrender to its current and use its power as your own." - The Ancient One

9.14.22

TEST DAY - RECORD RESULTS

"Nicole"

AMRAP in 20 Minutes:

400 Meter Run 

Max Pull-ups 

CLICK HERE to compare to 1.31.22

CLICK HERE to compare to 5.12.22

Quote: 

"Sometimes we are tested not to show our weaknesses but to discover our strengths."

9.13.22

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

"Jack" 

 AMRAP in 20 Minutes:

10 Push Press (75/115#)

10 Kettlebell Swings (35/53#)

10 Box Jumps (20/24")

Quote:

"Let everything happen to you, beauty and terror...Just keep going no feeling is final."

-Rainer Maria Rilke

9.12.22

TEST DAY - RECORD RESULTS

40 Squat Clean and Jerks (125/185#)

CLICK HERE to compare to 1.17.22

CLICK HERE to compare to 5.25.22

 Quote:

"If fear is cultivated it will become stronger, if faith is cultivated it will achieve mastery" - John Paul Jones