2.16.2019

W.O.D. 2.17.19

3 Rounds for time of:
30 GHD Sit-ups
10 Clean and Jerks (95/135#)

Community Notes:

Sunday 2/17 --12:30 PM Family Workout-All Ages 3 and UP! 


Sunday 2/17---11:00-1:00PM, FREE OPEN gym 


Quote: 
"Our greatest glory is not in never failing, but in rising every time we fail.” 
– Confucious

2.15.2019

W.O.D. 2.16.19


Eva 

5 Rounds for time of: 
Run 800 meters 
30 Kettlebell swings (53/70#)
30 Pull-ups

Eva Twardokens—was badly injured in a plane crash last Saturday. Eva is one of the original “Nasty Girls” in CrossFit, and is also the namesake of the benchmark workout "Eva." Her injuries have placed her in the ICU, currently battling a long road to recovery. Aside from her accomplishments in CrossFit, Eva is a two-time Olympic alpine skier and an avid surfer, someone who positively impacts the lives of everyone she meets. We will do this workout in honor of her recovery.  
#evaforeva


Community Notes:
Join us at 10:00 am today for the nutrition challenge weigh-ins and at 11:00 am for Dr. Turner's lecture  "Where do we go from here?"




Saturday 2/16 ---2:30 PM Super Hero Adventure Day-Ages 3-6 years $15
Sunday 2/17 --12:30 PM Family Workout-All Ages 3 and UP! 


Sunday 2/17---11:00-1:00PM, FREE OPEN gym 


Quote: 
“My goal is not to be better than anybody else, but to be better than I used to be.” 
– Dr. Wayne W. Dyer

2.14.2019

W.O.D. 2.15.19






AMRAP in 20 Minutes:
5 Power Cleans (105/155#)
10 Toes to Bar
10 Box Jumps (20/24")
5 Sandbag (ground to over the shoulder) (100/150#)
5 Bar Muscle Up
10 Burpee Box Jump Over (20/24")

(Record total reps 1 round =45 reps)

Community Note:
Saturday will be our Nutrition Challenge check- in. Join us at 10am for weigh- ins and 11am for Dr. Turner's Lecture on "Where do we go from here?" Contact Aimee or Jenna if you need to weigh- in at another time.

Quote: 
“You are never too old to set another goal or to dream a new dream.”
 – C.S. Lewis

2.13.2019

W.O.D. 2.14.19








Today, Thursday, February 14th we will be hosting the Valentines Day WOD at all classes. Feel free to bring your significant other, partner, friend or relative...to give CrossFit a try for FREE. Even if you don't come with a partner, You will be paired up with someone. 

There will be FREE babysitting available at the 9:30 AM class!

We will scale this based on level and ability for new comers. This is a FREE class for first timers who come with a current CFKoP member!!

Each partner must share the work load and complete a portion of the below while the other partner continually holds a bumper plate over head. (Ladies#25/Gentlemen#45). We will scale the load overhead if necessary. If the bumper plate touches the ground at any time, each partner must complete 50 burpees. The bumper plate cannot rest on any object or body part, it must be held over head.

Exercises can be completed in any order. 

 For time:
50 Wallballs (14/20#) 
75 Kettelbell swings (35/55#) 
100 Push Ups 
150 Sit-Ups 
200 Squats 
800M Run

Past Results: 

(2.14.18) or (2.14.17) or  (2.12.16)  or  (2.14.15) or (2.14.14) or (2.17.13) or 2.14.12 or 2.13.11 or 2.13.10 or 2.14.09 or 6.24.09)


Quote: 
“What lies behind us and what lies before us are tiny matters compared to what lies within us.” 
— Ralph Waldo Emerson

2.12.2019

W.O.D. 2.13.19

TEST DAY- RECORD RESULTS

15 Rep Overhead Squat

Skill Cash out #1:
For time:
500 Meter Ski

Skill Cash out #2:
Not for time:
1-3 Ascents up the Peg Board

Skill Cash out #3:
Not for time:
25 Hip Back Extensions

Coaches Notes:
Athletes will rotate through the skill cash outs after the 15 rep max ohs.

Bring friends and family on THURSDAY for our Special Valentine's Day work- out! All the classes are FREE!

Quote:
 “I can be changed by what happens to me. But I refuse to be reduced by it.” 
– Maya Angelou

2.11.2019

W.O.D. 2.12.19







3 Rounds for time of:
500 Meter Row
20 Deadlifts (155/225#)
50 ft Handstand Walk

Community Note:
Bring friends and family on THURSDAY for our Special Valentine's Day work- out! All the classes are FREE!

Quote:
“A man who conquers himself is greater than one who conquers a thousand men in battle”.
 – Buddha

Fun Stuff this Week



Thursday 2/14 Happy Valentines Day---ALL Day, bring a FRIEND for FREE for the Valentine's Day Massacre.


Saturday 2/16---10:00AM Nutrition Challenge Weigh-In
Saturday 2/16---11:00AM Dr. Turner's Lecture on "Where do we go from here?"

Contact Aimee or Jenna if you need to weigh- in at another time.


Friday 2/15 6:30 PM---Fun Friday Kids workout-Ages 7-11 6:30 PM
Saturday 2/16 ---2:30 PM Super Hero Adventure Day-Ages 3-6 years $15
Sunday 2/17 --12:30 PM Family Workout-All Ages 3 and UP! 


Sunday 2/17---11:00-1:00PM, FREE OPEN gym 



The Open: Teams

Here are your teams for the 2019 CrossFit Open!!






There's still time to sign- up! 
The first WOD announcement will be Thursday 2/21 at 8pm. If you sign- up now you will be added to the next in line team from our order. Make sure to get your tee or tank sizes to your captain. T-shirts and tanks are $20.

2.10.2019

W.O.D. 2.11.19









Congratulations to all the participants of the Level 1 Course!
Especially, Lucas, Braden and Joe!!

AMRAP in 18 Minutes:
15/12 Calories Air Bike
15 Push Press (65/95#)
15 Wallballs (14/20#) to (9/10ft)

Quote: 
“The struggle you’re in today is developing the strength you need tomorrow.” 
– Robert Tew

2.09.2019

W.O.D. 2.10.19

Strict "Cindy"
AMRAP in 20 Minutes:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

Community Note:
Classes today will be held in the Annex, 110 C DeKalb. Please meet and park there.

Quote: 
"No one saves us but ourselves. No one can and no one may. We ourselves must walk the path."
- Buddha

2.08.2019

W.O.D. 2.9.19

TEST DAY- RECORD RESULTS
1RM Hang Squat Clean

Cash out:
2 Rounds for time:
400 Meter Run
20 Devils Press *
*(choose weight according to level and ability)

Community Note:
Classes today and Sunday (2/10) will be held in the Annex, 110 C DeKalb. Please meet and park there.

Quote: 
"Character is higher than intellect. A great soul will be strong to live as well as think." 
- Ralph Waldo Emerson

2.07.2019

W.O.D. 2.8.19






10 Rounds for time of:
5 Thrusters (65/95#)
7 Hang Power Cleans  (65/95#)
9 Chest to Bar Pull-ups

Community Note:
Classes on Saturday (2/9) and Sunday (2/10) will be held in the Annex, 110 C DeKalb. Please meet and park there.

Quotes: 
"Develop a passion for learning. If you do, you will never cease to grow." 
- Anthony J. D'Angelo

Where do we go from here?



Come and Find out how to make lifestyle changes stick and why your choices will impact your performance and life on Saturday, February 16th at 11am. 

Chiropractor and functional medicine expert, Dr. Kevin Turner, will cover topics ranging from chiropractic to leaky gut autoimmunity, and the rile that food and other stressors have in inflammation and chronic disease. 

Our inbody weigh- ins will kick off at 10am followed by Dr. Turner’s lecture at 11am. 
See you all there!

If you can't make the weigh- in on the 16th, contact Aimee or Jenna to schedule another time. 

2.06.2019

W.O.D. 2.7.19








AMRAP in 20 Minutes:
250 Meter Row
10 Dumbbell Floor Press (35/50#)
2 Rope Climbs (15 ft)

Quote: 
"Follow your passion, be prepared to work hard and sacrifice, and, above all, don't let anyone limit your dreams."
 - Donovan Bailey