GRAND OPENING
CROSSFIT KING OF PRUSSIA!!!
200 DeKalb St.
Bridgeport PA 19405
W.O.D. 10.24.09
"YACK in the BOX" TEAM WOD- Team of 4, 2 athletes ‘working’ at once:
100 Burpees
200 Pull-ups
300 Squats
400 Kettlebell swings (35/55lbs)
THE INDIVIDUAL “YACK IN THE BOX” WOD:
THE “YITB” COUPLET WOD:
3 rounds for time of:
30 Wallball shots (20lbs, 10’)
15 Clean and Jerks (115#)
THE “YITB” LADIES COUPLET:
3 rounds for time of:
30 Wallball shots (14lbs, 9’)
15 Clean and Jerks (75#)
THE “YITB” SCALED COUPLET:
3 rounds for time of:
30 Wallball shots (4/6/8lbs, 8’)
15 Clean and Jerks (45#)
Standards will be announced at the beginning of the first heat.
Quote:
"The act of taking the first step is what separates the winners from the losers."
- Brian Tracy, Motivational speaker
6 comments:
3, 2, 1, GO!
The stage is set. Let the battle begin!
Have FUN today! I'm sorry i can't make it....Marine Corps Marathon tomorrow! Woot Woot
My dad, Steve Zipf, is doing the 10K- he is doing it for Diabetes Research and Wellness. As some of you may know, he has Diabetes and was diagnosed back in may- the same week he started CrossFit at KoP. Some of the pictures that have been posted show he's got the heart of a lion. My dad is just looking for $10 from people for donations. His pledge goal is $500. If you are interested...here is the link to donate.
http://www.active.com/donate/DRWFRUN2009
If you've met my father and heard his story over the past two years, doing this 10K is kind of a big deal.
Wish me luck in my first marathon and my dad's 10K...CrossFit training the whole way!
I will donate - type II diabetes , I imagine
had a great time at YITB Aimee!
definitely look to see me stopping by CF KOP in the near future!
Thank you for having us (CFCC), it was a fun day.
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