Join us on ZOOM...
7AM
https://us02web.zoom.us/j/82621113890
Meeting ID:826211138960
zoom password 321go
12pm
https://us02web.zoom.us/j/88548453602
zoom password 321go
AMRAP in 15 Minutes:
1 Wall Ascent (6/8ft)
10 Kettlebell Swings (53/70#)
1 Wall Ascent (6/8 ft)
10 Burpees
Community Notes:
Join us this up coming holiday weekend for these special classes.
BRING A FRIEND FOR FREE to the Saturday or Sunday session!
Saturday, 7/3 9:00 AM at CrossFit KoP - (Tire flipping team workout)
Sunday, 7/4 10:00 AM at the Lyons Den (555 w Beidler Rd) ('Moszer' - Hero wod)
Monday, 7/5 CLOSED
Tuesday, 7/6 resume regular schedule.
(On Sunday at 10 AM after the workout, join us in wishing Karen Maley a farewell as she heads to Florida to start a new job!!)
Quote:
“Absorb what is useful, discard what is not, add what is uniquely your own.”
-Bruce Lee
8 comments:
6am
Sam Bo 5rx
Kevin B 4rx
Mike C 4+10 53#
Rahmon 5+11 55#
Julia 5 20#slam ball 1 WA 5 strict pull ups
Hannah McGee 7+12rx
Mak 7rx
Chris L 5+11 53#
Jamie S 8+1 rx
Mark S 5+6rx
Sean F 7rx
Kate C 5 13in box
Jeremy D 5+6 rx
Subhan 5+4 2 strict pull ups
Greg 6rx
7a Zoom
1 manmaker
10 KB Swings
1 Manmaker
10 Burpees
Anna C 5+6 (30KB, 15MM)
Cherie 5+17 (15# Mm, 20#KBS)
9:30
Em Gallo 5+3 rx
Shawn W 4+6rx
Alex Brommer 5+1 13 in box
Steph C 5+12 44# russian
Jill H 6 13 in box
Jess A 6+17 15# slam ball, 5 DB BOR/WA, 35# russian swing
Noon
Ana C 7+11rx
Aimee 8+2 rx
Remer 8rx
Pam G 7+19rx
Cate K 5+2rx
Jessie S 4+11 44#
Alexis H 4+11 13 in box
Jess S 5+3 44#
Pete 6+11 rx
Meredith 6 13 in box
Rich A 6+11 rx
Geoff :)
masters
Mom 7 18# Press up
Anee B 10 cal bike/10 setup./10 sa kbs 18#/10 sa push up
Barb C 3 + 18 26#/ 21" box
Suzanne 8 + 14 13" 44#
Ina 7 26#/ 21" box
Kathy 5 + 2 press up 18#
Joe S: 5+12 rx
Mike M: 4 rx
Randy: 5+14 rx
Yex: 6 (26#)
Roberto: 5+1 rx
Meg O: 8+4 rx
Denise C: 6+14 rx
Marissa: 5+14 rx (one 8')
Karen 1: 4 (44# some box)
Nat Den: 4+1 (17" box 35#)
Samson: 7+7 rx
Meighan: 5+15 russian
Danielle C: 5+17 (17" & 44# russian)
Alex B: 4+19 (2 WALL ASCENTS!!!!!!!!!!, 35#)
Joe M: 3+11 (55#)
Kate A: 8 (17" box, 35# pushups)
Birthday Ben: 5+13 (scale)
Gia: 4 (4 WALL ASCENTS!!!!!!!!!!!, 53#)
Favour: 4 (24#)
Missy: 4+8 (attempts, 44# russian)
Susan 4+10 WA attempts, 53# ROM
Manisha 6+11 ROM
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