4.11.2017

W.O.D. 4.12.17

Spring into Fitness with KOP! 
 Sign up today for 6 Personalized Classes plus two free weeks of Unlimited membership to the gym, Nutrition Counseling AND FREE babysitting (9:30am class) for ONLY 75$ (Savings of $150!).

This on-ramp is for beginners or those trying to get back into CrossFit. It will begin on 4/24 at either 9:30 AM or 5:30PM, your choice.

 Sign up today! https://goo.gl/R0o7xg

TEST DAY- RECORD RESULTS
Nancy
5 rounds for time of:
400 meter run
65/95 pound Overhead squat, 15 reps

(CLICK HERE to compare to 1.31.17) 

Quote:
All our dreams can come true if we have the courage to pursue them.
-Walt Disney

Photos:









5 comments:

CFKOP iPad said...

9:30 am

Tim P. 11:52 Rx
Karen S. 16:22 23#
Brendan M. 20:25 65#
Jill H. 18:04 55# pr!!!
Jackie H. 17:35 55#

Gordy

Tim P said...

515/6/7am
Keara S 16:37 (55#)
Mike S 17:09 (75#) PR!
Ellie 15:31 RX
Andrew C 12:21 Rx

Manisha 18:54 (55#) PR!
Matt Ry 18:28 (75#)
Ben M 17:17 (75#)
Mark S 17:10 (75#) PR!
Josh 14:05 Rx PR!

Anna 21:49 (25#)

Nice work this morning, some very good PRs around the classes, and great form and depth on this favorite wod as well!

CFKOP iPad said...

12:15 exp

Brian D. 18:00, 3.5 rnds, 45#
Mike S. 19:12 Rx (30 cal AAB)
Rob C. 17:35 Rx pr!!!
Meggan L. 21:17 45#

Gordy

Jenna Kenny said...

Erik 19:00 (65 rom)
Caitlyn 21:00 (35)
Heleen 20:12 (45)
Borden 17:56 (85)
Neil 17:07 rx pr!
Matt e 19:31 rx

Dave 16:09 rx
Maggie 13:54 rx pr on da board!
Tommy 17:12 thanks for stopping in
Mariana 19:52 (45) pr! Thanks for stopping in
Julie f 23:17 (45)
Ashley mc 20:52 rx pr!

Keith B said...

4:30

Giuls 14:52 Rx PR!
Jill A 15:53 Rx PR!
Regi 15:37 Rx PR!
Remer 13:50 Rx PR!
Michelle 18:47 15
Samson 16:06 Rx PR!
Justin R 16:04 75 ROMish

5:30

Aileen 20:11 Rx
Mooney 18:08 Rx
Jon P 14:52 Rx
Dana 15:35 Rx
Laura A 14:18 Rx
Joe L 20:00 1st class!
Marissa 15:33 Rx
Jenna 17:10 55
Alona 18:51 Rx