9.1.22

TEST DAY- RECORD RESULTS

"Baseline X 3"

500 Meter Row

40 Air Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

CLICK HERE to compare to 1.3.22

CLICK HERE to compare to 5.16.22

Community Notes:

We will be CLOSED for Labor Day on Monday September 5th.

Quote: 

If I had eight hours to chop down a tree, I’d spend six hours sharpening my ax. – Abraham Lincoln

8.31.22

5 Sets for max load:

3 Power Cleans + 6 Alternating Front Rack Lunges

Cash out:

4 Rounds for Max Reps:

1:00 Air Bike Calories

1:00 Dumbbell Box Step Overs (17"/20"- 35/50#)

Rest 1:00

Community Notes:

We will be CLOSED for Labor Day on Monday September 5th.

Quote: 

Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great. – Mark Twain

8.30.22

AMRAP in 20 Minutes:

400 Meter Run

10 Rope Climbs (15ft)

-Work with a partner, run together, split the rope climbs as needed.

Community Notes:

We will be CLOSED for Labor Day on Monday September 5th.

Quote: 

Victory is sweetest when you’ve known defeat. – Malcolm S.

8.29.22

Take 20 minutes to build to a HEAVY Back Squat then...

5 Rounds:

Within a 2:00 Minute Window:

5 HEAVY Back Squats (80% or above)

10/12 Calories Ski Erg

Rest 2:00

Quote: 

Patience, persistence and perspiration make an unbeatable combination for success. 

– Napoleon Hill

Congratulations to our 2022 King and Queen of Prussia

Jeff Paul and Erin Murphy- 2022 King and Queen of Prussia

The Court!

The Community!

Dan Corson- Spirit Award!!!

8.28.22

For time with a partner: 4,000/5,000-m row: 

From 0-2,000/2,500-m resting partner must hold double KB front rack (26/35 lb) 

 From 2,000/2,500-4,000/5,000-m resting partner performs a hang on the pull-up bar.

Quote:

"Attention is the rarest and purest form of generosity." -Simone Weil

8.27.22 - 2022 King and Queen of Prussia

 

There will be NO Regular Classes today, only the King and Queen of Prussia!

8.26.22

All for time:

21-18-15-12 reps of:

Thrusters (65/95#)

Ski Erg Calories 

Pull-ups

then...directly into 30 Push-ups

Community Notes:

We are hosting our annual King and Queen of Prussia (internal competition for all members) on Saturday 8/27. There will be NO regular classes, but all members are welcome to attend and spectate!

Quote: 

"The more real you get, the more unreal the world gets." -John Lennon

8.25.22

AMRAP in 5 minutes: 

12 toes-to-bars 

12 squat snatches (55/75 lb) 

Rest 2:00 

AMRAP in 5 minutes: 

9 toes-to-bars 

9 squat snatches (65/95 lb) 

Rest 2:00 

AMRAP in 5 minutes: 

6 toes-to-bars 

6 squat snatches (75/115 lb)

Community Notes:

We are hosting our annual King and Queen of Prussia (internal competition for all members) on Saturday 8/27. There will be NO regular classes, but all members are welcome to attend and spectate!

Quote: 

"A lot of people...have a problem being true to themselves. They have a problem looking into the mirror and looking directly into their own souls. The reason I can...walk around, the reason I am who I am today is because I can look directly into my face and find my soul." -Tupac Shakur

8.24.22

5 Rounds for time of:

300 Meter Run

12 Sumodeadlifts (185/275#)

15 Ring Dips

 Community Notes:

We are hosting our annual King and Queen of Prussia (internal competition for all members) on Saturday 8/27. There will be NO regular classes, but all members are welcome to attend and spectate!

Quote: 

"For me, art is the experience of what you’ve felt inside." -Hossein Sabzian

8.23.22

Push Press

3-3-3-3-3

Cash out:

AMRAP in 10 Minutes:

5 Push Press (70% of 3 RM)

3 L-pull-ups

Quote: 

"There’s still a lot worth fighting for." -Jane Goodall