1.11.23

TEST DAY - RECORD RESULTS 

"ANGIE"

For time: 

100 pull-ups 

100 push-ups 

100 sit-ups 

100 squats 

Scaling: 

This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Try to avoid any one exercise taking more than 8 minutes.

Quote: 

"A disciplined mind brings happiness." 

-Buddah

1.10.23

AMRAP in 15 Minutes:

1 Thruster (95/135#)

1 Deficit Handstand Push-up (3/4.5 inch)

10 Double Unders

2 Thrusters (95/135#)

2 Deficit Handstand Push-ups (3/4.5 inch)

20 Double Unders

3 Thrusters (95/135#)

3 Deficit Handstand Push-ups (3/4.5 inch)

30 Double Unders

4 Thrusters (95/135#)

4 Deficit Handstand Push-ups (3/4.5 inch)

40 Double Unders

....continue to Ladder Up 5/50...6/60...7/70... until time elapses.

Quote: 

Pause and remember: If you empty yourself of yesterday’s sorrows, you will have much more room for today’s joy. - Jennie Young

1.9.23

TEST DAY - RECORD RESULTS

The Other CrossFit Total 

Clean, 1 rep 

Bench press, 1 rep 

Overhead squat, 1 rep 

 

Clean is from the ground, power or squat.

Quote: 

"Believe you can and you're halfway there." 

-Theodore Roosevelt

1.8.23

3 Rounds for time of:

800 Meter Run

50 Box Jumps (20/24")

Community Notes:

Sunday 9AM (Cardio class) will be held at the Lyons Den 555 W. Beidler Road, King of Prussia. 

Quote: 

"You have succeeded in life when all you really want is only what you really need." 

-Vernon Howard

1.7.23

For time:

Double Unders

100-80-60-40-20 reps

Dumbbell Thrusters (35/50#)

25-20-15-10-5 reps

Community Notes:

Weekend classes -  TODAY!! 9 AM Saturday (CrossFit) and Sunday (Cardio) will be held at the Lyons Den 555 W. Beidler Road, King of Prussia. 

Quote: 

"Perfection is not attainable. But if we chase perfection we can catch excellence." 

-Vince Lombardi

1.6.23

Push Press

5-5-5-5-5

Cash out

AMRAP in 10 Minutes:

30 Bar facing burpees

15 Push Press @ 70% of 5 RM

10 Bar Muscle Ups

Community Notes:

Weekend classes - 9 AM Saturday (CrossFit) and Sunday (Cardio) will be held at the Lyons Den 555 W. Beidler Road, King of Prussia. 

Quote: 

"Through impulse alone, and is a succession of little things that are brought together." 

-Vincent Van Gogh

Nutrition and Wellness Challenge

Nutrition and Wellness challenge coming mid-month! Stay tuned! 

It will take us through the open so you are the best version of yourself!

The 2023 CrossFit OPEN

 

It's that time again to sign up for the 2023 NO BULL CrossFit Games OPEN. 

To sign up go to --> Games.crossfit.com or use the QR code.

Please sign up prior to the end of January!

 We will draft two teams this year; Coach Taylor will head up the Black team and Coach Aimee the Red team. We will have T-shirt's to show your team spirit too!

Get ready for some fun, friendly, intramural competition. Open begins this week and lasts for 3 weeks. CrossFit announces the workout on Thursday afternoon, we will run that workout in ALL classes on Friday and in the evening we will host a FUN filled Friday night lights, come out to cheer for your fellow athletes, socialize and workout! 

We will start rolling heats from 4:30 PM on. All you need to do is à show up, sign up for a heat, warm up and a judge will guide you though your workout. Following the workout it is the athletes responsibility to log their score in games.crossfit.com, we will keep an in-house team spreadsheet and post it weekly with the results! If you haven’t registered there is still time. Let us know if you need help! 

If you chose not to register you can still complete the workouts on Friday at CFKOP! 

Non- members are also welcome!

Lyons Den

 

This weekend classes are at the 🦁Lyons Den 🦁 9:00 am Saturday and Sunday! 

 Location - 555 w. BEIDLER Rd. King of Prussia. See ya there!

1.5.23

TEST DAY- RECORD RESULTS

"Christine"

3 Rounds for time of:

500 meter row

12 body weight deadlifts

21 box jumps (20/24")

Community Notes:

Weekend classes - 9 AM Saturday (CrossFit) and Sunday (Cardio) will be held at the Lyons Den 555 W. Beidler Road, King of Prussia. 

Quote: 

"If you change the way you look at things, the things you look at change." 

-Wayne Dyer

1.4.23

All for time:

3 Rounds of:

25 Abmat-Sit-ups

18/25 Calorie Air Bike

rest 2:00

3 Rounds of:

25 GHD-Sit-ups

18/25 Calorie Air Bike

Community Notes:

Weekend classes - 9 AM Saturday (CrossFit) and Sunday (Cardio) will be held at the Lyons Den 555 W. Beidler Road, King of Prussia. 

Quote: 

"The art of life is to know how to enjoy a little and to endure very much." 

-William Hazlitt