"Farmstrong"
10 Rounds for time of:
1 20ft Rope Climb (to the top!)
100 ft Farmers Carry (53/70#)
250 Meter Row
(Time cap 20 Minutes)
Community Notes:
YOGA today at 10:30 AM--Join us!
*******
Don't forget about the last of our Summer Running Clinics with Coach Tim! Thursday, 8/20 at 6:30PM.
‘SPRINTING- and why you need it!' This
clinic will focus on how to warm up properly for a sprint workout so
that you can maximize performance and prevent injury. We will also go
over the benefits of sprinting for your current training, as well as
your long-term fitness as you age. The clinic will be capped off by a
workout!
All levels and abilities welcome! $25 registration fee (free for CFKOP Members)
Meet at the Upper Merion High School Track at 435 CrossField Road, King of Prussia.
All levels and abilities welcome! $25 registration fee (free for CFKOP Members)
Meet at the Upper Merion High School Track at 435 CrossField Road, King of Prussia.
*******
Also....don't forget about our Shopping evening today from 6-9PM at Athleta, if you want to join us and get 25% off post to comments or email crossfitkop@gmailcom.
*******
All weekend classes will be held in the Annex, 110C Dekalb Street, meet and park there.
Quote:
“Our greatest glory is not in never failing, but in rising up every time we fail.”
- Ralph Waldo Emerson
6 comments:
Manisha 20min cap, 8rounds, 15foot rope climb
Justin D cap, 6rounds R.P.
Matt Ry cap, 6rounds, R.P.
Jeff B cap 7rounds, 15'
Laura Alt. cap, 8rounds, 15'
Mike Simon.cap, 7rounds, R.P.
7am
Nick C cap, 8rounds +1rope climb Rx
Peter W cap, 8 rounds, 15'
20 minute cap, rounds recorded.
Jill A 6 (1/2 20 ft/ 1/2 15 ft)
Ravi 4 + climb + carry 15 ft
Steph C 6 Rx
Fayth 6 (2pull each round)
Express
20 cap
Pam 7 Rx
Erika 6 sc
Jon p 5 sc
Tim h 7 sc
Scott 6 sc
Denise 7 sc
Masters
Barbara 6 + 183 meters
Terry 6 + 209 meters
1 rope climb, 10 Wallballs 250m row
630
Raj 6 sc
Josh M 8 Rx
Rachel 6 4-20ft, 2-15ft
Dave 6 Rx
Alex 6 sc
Nico 6 sc
Alicia 5sc
Giulz
Nice intensity Evening crew...glad all the animals came out to play!
#possum #fox
Justin R 7 15 ft (almost 8)
Olan 6 Rx
Roman 8 rx
Maddy 6 15 ft
Anne 7 2 pulls/35#
Shelia 7 2 pulls/35#
King 5 Rx
Mike 5 15 ft
Rich A 7 Rx (almost 8)
Possum 6 sc a few ropes
#keithie 7 rx
Ryan 7 Rx
Silver fox 6 rx
Mr intensity 6 sc
Tre 5 rx
Giuly 5 sc (1st time up to 20!!!!!! )
Jenna 6 sc
Shawna 6 sc
Post a Comment