9.28.2014

W.O.D. 9.29.14


Happy Birthday CrossFit KoP

...from the FAC
 ...to ATLAS
...to TRANSAXEL 

AND....FINALLY 200 DEKALB

It was 6 years ago today we became an official CrossFit Affiliate! 

Join us on Saturday at 9/10AM for our Surprise Birthday WOD, friends and family are welcome.  This is a FREE workout.

3 rounds for time of: 
Run 400 meters 
21 Hang power snatch 75/115#
12 Chest-to-bar pull-ups

Quote:
"Start where you are. Use what you have. Do what you can."
-Arthur Ashe

Photos:


Yep that's in a Metcon!

10 comments:

Unknown said...

Happy bday KoP!

Kathleen said...

Happy birthday CrossFit KOP! Here's to many more!!!

Mike T. said...

6am
Steve T. 21:20 45/band
Brian H. 18:59 75/band
Gina 15:32 47/band
Kim G. 18:50 45/band
Justin 21:07 45/band

Melanie said...

Happy birthday CrossFit KOP!!!!!! Congrats Aimee and Jason on building up an amazing community, introducing Crossfit to so many people and changing lives on a daily basis. Here's to many more birthdays!

CFKOP iPad said...

7am
Pete 15:40 95
King 16:12 95
Nick 19:55 75
Joe. G 20:02 hpc 95/blue

CFKOP iPad said...

9:30 am
Bre g 20:30 (35# black)
Nick z 16:20 95# (cleans)
Jill a 28:04 (75#)
Darcy 18:19 33# green
Sarah s 25:54 36# pull-ups
Manisha 21:15 35# blue
Jonathan 18:03 95/75 cleans green


Keith B said...

5:30

Ryan S 22:25 95/pu
Giules 21:50 Rx
Bill 21:45 Rx
Candi 17:30 35 band
Jen S 14:54 35 band
Shawna 22:31 95 band
Jill C 17:20 45 band
Jason I 19:50 95
Mirza 19:20 95
Tim Mc 14:56 sc

6:30

Mark C 16:09 85/pu
Michal 20:09 55 band
Jordan 21:14 75/pu
Stephanie C 21:07 55 band
Alonoa 20:16 65 band
Rachel 21:10 65/RR
Conn 20:57 85

Nice work on this HELL(en)ish workout tonight! Thanks to Jordan(like the almond/country/river) for dropping in!

Aimee Lyons said...

3:30
Roman 14:30 75#
Alejandra 16:29 22# band
Denise 15:52 35# band
Josh 15:00 65/PU

4:30
the return of Kate K! 24:27 75#/pullup and I quote "OMG CF is so hard"--welcome back to CF Kate!

Patrick 19:13 95#
Keith B 19:49 95#
Regi 14:33 (115/BS, ABMAT 15/15)
Marci "boot wod" 16:16 Row, RR, Muscle snatch

Chris P. said...

happy birthday KoP! crazy pictures...

Kate K. said...

A shout out to today's 4:30 and 5:30. I would not have survived my first day "back" without your cheers and encouragement!!!