20 Deadlifts (185/275lbs)
Run 400m
20 KB swings (35/55#)
Run 400m
20 Burpees
Run 400m
20 Box jumps (20/24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Community Notes:
The 5:30 CrossFit Endurance Class on Thursday evening is cancelled this week...in lieu of this the 3rd Bryn Mawr summer series 5k will occur at Ardmore park.
Both Saturday and Sunday classes will meet at the CFKoP Annex (110C)--Please meet and park by the annex.
This Saturday CrossFit Generation is hosting Summer Slam, there are 24 CrossFit KoP athletes competing...if you have time go out and cheer them on!
Run 400m
20 KB swings (35/55#)
Run 400m
20 Burpees
Run 400m
20 Box jumps (20/24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Community Notes:
The 5:30 CrossFit Endurance Class on Thursday evening is cancelled this week...in lieu of this the 3rd Bryn Mawr summer series 5k will occur at Ardmore park.
Both Saturday and Sunday classes will meet at the CFKoP Annex (110C)--Please meet and park by the annex.
This Saturday CrossFit Generation is hosting Summer Slam, there are 24 CrossFit KoP athletes competing...if you have time go out and cheer them on!
Quote:
"I'd rather be a failure at something I enjoy than a success at something I hate."
-George Burns
5 comments:
6 am:
Gina 20:21 scale
Kim G 22:03 scale
Pete 17:30 RX
Justin 21:01 scale
King 18:17 RX
Mike S 24:19 scale
Ellie 20:10 scale
Dinger 19:42 scale
Kathleen 23:31 scale
Rebecca 20:19 scale
Nora 19:48 scale
530pm:
Patrick 18:36 225#
Big D 23:29 rx
Oleg 22:02 rx
Klutch 19:35 rx
Laura 20:20 scale
Pain 21:32 21"32 scale
Megs 19:38 155/45/25
DeeDee 18:13 scale
Sandeep 21:07 scale
Agam 21:12 scale
Steph C 21:36 SC
Rachael 20:12 SC
Jonathan 18:12 SC
Barb 23:15 SC
Tori 22:02 SC
Chip 23:30 RX
Fayth 24:33 SC
Sue L. 25:43 SC
Manisha 18:48 SC
Jill 23:33 SC
Steph I. 20:55 SC
Allison B. 20:25 SC
Nick C. 25:47 RX
Kate C. 21:06 RX
Taryn 30:02 SC
Tobin 17:08 RX
Mike P. 17:00 RX
Ryan B. 18:59 SC
Wegman 16:09 #255
Sara 17:43 SC
Bridget 22:44 SC
JZ 21:59 SC
Bre 22:23 SC
Beck 17:50 SC
Fab 24:05 RX
W.W. 23:23 SC
Roman 20:50 RX
Vinny 17:00 RX
Brett 19:13 SC
Seshu 15:15 SC
Nolan (1st Class) 20:15 SC
Jaime 20:21 SC
Dave 20:33 SC
Orlando 20:33 SC
Great job to everyone today. Everybody that I had in class scaled very appropriately with their weights today. Very impressed.
Ouch!
That is all.
Vin said
6:30pm
Johnny 20:31 245
Gene 18:02 70Kb
Anne 23:57 scale
Greg 24:12 scale
Matt M 17:19 Row/sub BJ
Matt B 21:23 Rx
John M 21:56 225
Mike C 21:12 205/25DB
Tom 20:10 255/40
Alona 18:58 155/25DB
Joe 24:42 scale
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