Join us on ZOOM...
7AM
https://us02web.zoom.us/j/82621113890
Meeting ID:826211138960
zoom password 321go
12pm
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602
zoom password 321go
3 Rounds for time of:
750 M Row
15 Power Snatch (75/115#)
5 Bar Muscle Up
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:
Quote:
“Humility forms the basis of honor, just as the low ground forms the foundation of a high elevation.” - Bruce Lee
8 comments:
6am
Kevin B 15:36 c2 1500m 50 double unders 10 ghd sit ups
Dan L 23:40 75#
Marina 23:30 65# Banded SPU
Subhan 23:55 105#
Jeremy 20:32 85# SPU
Jamie 21:41 20 GHD Sit up
Kate C 21:58 1/2 row 1/2 c2 SPU
John King 20:44 75# banded SPU
Mike Mel 17:50 rx
Julia 16:16 c2 1500m Push Press 1 BMU 4 SPU
Mak 23:30 1 h2b 5 SPU
7a Zoom
*sub Bar Muscle Up with Renegade Row+push Up
*DB Snatch
Anna C 17:10 15# DB, 750 Row
Cherie 16:37 20# DB 3min Run
9:30
Aimee 19:18 rx
Cate 27:00 (3/5/7 bmu)
Shawn W 20:00 75 # C2B
Mark S 26:30 105# (3/5/7 BMU)
Emily G 21:11 65#/2 hips to bar 3 TTB
Dana D 25:22 65#
Dana H 19:31 rx
Aashish 16:20 65# 2 hips to bar/3 tab
Alex Brom 17:52 55# / 2 hips to bar 3 TTB
Jill H 20:32 65#/10 GHD situp
Jess A 19:49 35# SA snatch 2/20# db row
nooner
Rich A 17:57 rx
Ana C 21:59 rx
Pete D 22:12 rx
Meg D 22:12 60#/banded AMU
Remer 20:47 rx
Meredith 21:02 65#2 hips to bar/3 TTB
masters
Suzanne 17:45 43#/kip swing 750m row
Anne B 17:27 1500 M c2 bike 20# SADB snatch RR
Mom 16:57 22# 500 M RR
Barb C 18:37 750 x2/ 500x1 26#
Lee 17:13 25#/500m kip swing
Kathy 17:14 500 M 25#/RR
Ina 16:14 23# 500 M kip swing
4:30
Captain Keith 23:36 rx
Renee 21:30 55# 1 h2b 4 SPU
Karen Mal 23:15 rx
Roberto 23:40 95#
Yex 18:08 65# Push Press 1 h2b 4 SPU
Joe S 18:21 rx
Rahmon 20:58 85/95#
Megan O 21:21 rx
Karen Mas 21:24 65# h2b
Ryan S 21:07 rx
Kevin H 16:42 75$
Denise 21:49 DB Snatch 35# (20 reps)
natalie Deb 21:14 35#BSPU
Mike Mit 21:55 65#
May 21:44 HPS 25# C2 Ring hold/band
5:30
Erika R 22:11 40# 1 h2b 4 BSPU
Danielle C 22:59 55# 1 h2b 4 BSPU
Alex Brat 23:54 45# 1 h2b 4 BSPU
Matt E 25:37 H2B
6:30
Greg 21:57 rx
Missy 21:55 55# (10 snatch)
Gia 18:52 75# power clean 5 DB BOR 15#
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