4.20.24

BRING A FRIEND FOR FREE 

 AMRAP in 22 minutes 

(with a partner): 

400-m run 

50 KB swings (53/70 lb) 

400-m single-KB farmers carry 

– Partners run together and break up the other two movements as needed. 

 Quote: 

"Great players want to be driven, to be pushed to the edge. They don't want to be cheated. Ordinary players want it to be easy." - Pat Riley

4.19.24

Deadlift 

7-7-7-7-7

Cash out:

AMRAP in 8 Minutes:

5 Strict Pull-ups

25ft Handstand Walk 

Quote: 

"To sum up what Mamba Mentality is, it means to be able to constantly try to be the best version of yourself." - Kobe Bryant

Physical Therapy with Bettie

Bettie of Core Movement PT is offering FREE movement screens - Please check out this QR code and book today!

4.18.24

First: 

As Many Reps as Possible in 5 Minutes of Body Weight Back Squat* 

Then immediately after: 

15 Minute Clock Starts 

You must run 800m then with remaining time complete 

As Many Rounds as possible of: 

10 Box Jumps (20/24") 

10 Toes to Bar 

 Score is Reps of Back Squats + Rounds 

 *If a body weight back squat is unattainable you will scale according to level and ability. 

 Quote: 

"Success is a result of consistent practice of winning skills and actions. There is nothing miraculous about the process. There is no luck involved." - Bill Russell

4.17.24

TEST DAY- RECORD RESULTS

1 RM Snatch 

Cash out:

AMRAP in 7 Minutes:

7 Calories Ski Erg

7 Dumbbell Snatch (R) - (35/50#)

7 Dumbbell Snatch (L) - (35/50#)

Quote: 

"If you believe in yourself and have dedication and pride - and never quit, you'll be a winner. The price of victory is high but so are the rewards." - Bear Bryant

4.16.24

 TEST DAY - RECORD RESULTS

"Fran" 

21-15-9 

Thrusters (65/95#)

Pull-ups 

Cash out: 

AMRAP in 5 Minutes: 

Ring Muscle Ups

or

Practice Ring Muscle Up Skill Progressions

Quote: 

"My hunger is not for success, it is for excellence. Because when you attain excellence, success just naturally follows." - Coach K

Congratulations to Gordy, Dana and Ana

 

Congratulations to Gordy and Dana for sweeping gold (Snatch, Clean and Jerk and Total) at Masters Nationals.

Congratulations to Ana C for sweeping silver and taking Second all around.

Gordy hit 63 snatch/ 87 clean and jerk for a 150 total

Dana hit 61 snatch/77 clean and jerk for a 138 total

Ana hit 52 snatch/ 67 clean and jerk for a 119 total

All of these athletes put in a lot of hard work to accomplish these goals!

Give them a high five the next time you see them at the gym to celebrate their successes and hard work!

4.15.24

Committed Crew WOD - by Danielle C. 

AMRAP 12 Minutes:

5 Burpees 

10 Pistols 

15 DB Bench (35/50#)

--Rest 3:00--

AMRAP 12 Minutes: 

3 Wall walks 

9/12 Calories air bike 

15 GHD sit-ups 

 Quote: 

"Success is peace of mind which is a direct result of self-satisfaction in knowing you did your best to become the best you are capable of becoming." - Coach John Wooden

4.14.24

CARDIO SUNDAY

3 Rounds for time of:

1000 m Row or 1000 Ski or 2000 C2 Bike

800 m Run 

30 Burpees

SUNDAY STRENGTH 10:15 AM with Coach Taylor

Quote: 

 “Obstacles are those frightful things you see when you take your eyes off your goal.” 

– Henry Ford

4.13.24

BRING A FRIEND FOR FREE

AMRAP 25 with a partner: 

20 Wall-ball shots (9/10 ft)(14/20 lb) 

10 Bar muscle-ups 

5 Wall walks 

Partners split work as needed.

New or beginner athletes will do jumping bar muscle ups (or jump to support) on the low bar.

Quote: 

 “Don’t be distracted by criticism. Remember-the only taste of success some people have is when they take a bite out of you.” – Zig Ziglar

Upcoming Events

Sunday April 28th 12:00 - POP-UP YOGA with GIGI

Saturday /Sunday May 11/12 - 9:00 AM Classes at the Lyons Den

Monday May 27th - MURPH at 9:00 AM the Lyons Den (555 W Beidler Rd. King of Prussia PA)

CLICK HERE to register for Murph!

Saturday August 24th - Brawl in the Burbs