tag:blogger.com,1999:blog-57634982710204320712024-03-18T20:00:34.697-04:00CrossFit KOPAimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.comBlogger7071125tag:blogger.com,1999:blog-5763498271020432071.post-38525721660438121572024-03-18T20:00:00.017-04:002024-03-18T20:00:00.137-04:00 3.19.24 <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpmILna0sy3_LQyqFDzUT8Al7f1_a9APxyN0IhcOhLckGohUYZ5QXmIL5tRmj09mVXhbMFpH5Ppkwk-QdZdlpJYgzWGvv8tyeFyAAkNBJGsGhV_0fUjk5-y5zWuWl6mRAC4USTjg5cd2PwNyHgcWyUJm_WxQEdFmheSnppvfOmVEWJwKOu_Q0z9Q4lBjBs/s1080/unnamed-18.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpmILna0sy3_LQyqFDzUT8Al7f1_a9APxyN0IhcOhLckGohUYZ5QXmIL5tRmj09mVXhbMFpH5Ppkwk-QdZdlpJYgzWGvv8tyeFyAAkNBJGsGhV_0fUjk5-y5zWuWl6mRAC4USTjg5cd2PwNyHgcWyUJm_WxQEdFmheSnppvfOmVEWJwKOu_Q0z9Q4lBjBs/s320/unnamed-18.jpg" width="320" /></a></div><br /><div style="text-align: center;"><br /></div><div style="text-align: center;">Front Squat </div><div style="text-align: center;">2-2-2-2-2-2</div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><u>Cash out:</u></div><div style="text-align: center;">AMRAP in 7 Minutes: </div><div style="text-align: center;">7 Front Squats (65/95)</div><div style="text-align: center;">7 Calories Air Bike</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><div><b>Community Notes:</b></div><div>On Friday, March 22nd CrossFit King of Prussia will host THE MALTZ CHALLENGE in all classes, this workout will honor and remember Master Sergeant Michael Maltz, a U.S. Air Force PJ (Para-rescue)<br /><b><br /></b><b>On Friday the 22nd, we will also offer a FREE SESSION <span>open to all Military, Police and Law Enforcement officers at 2:00 PM (CFKoP members welcome too!)</span></b></div></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Quote: </b></div><div style="text-align: center;">“There is no greater power and support you can give someone than to look them in the eye, and with sincerity/conviction say, 'I believe in you.”
― Ken Poirot</div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-5763498271020432071.post-62015863177896105392024-03-17T20:00:00.014-04:002024-03-17T20:00:00.147-04:00 3.18.24 <div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiId8b0dU7usZ9qBX6WLLqnpL8P9vdwjI-YOQ7dZcFteMRpm7OlMn1g6e1tmlq_FqJocNCRqxUr9NpO5kpfR0amB838vnd43R0opoSQSrElqOK9mqTIqfzq7OlgfHJ6HGBhgTA2UX7IzPz9LH4oFn54kgC-7nECspfQbCbieWnW_5V_jOihLgpeFPbsLyBF/s1080/unnamed-16.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiId8b0dU7usZ9qBX6WLLqnpL8P9vdwjI-YOQ7dZcFteMRpm7OlMn1g6e1tmlq_FqJocNCRqxUr9NpO5kpfR0amB838vnd43R0opoSQSrElqOK9mqTIqfzq7OlgfHJ6HGBhgTA2UX7IzPz9LH4oFn54kgC-7nECspfQbCbieWnW_5V_jOihLgpeFPbsLyBF/s320/unnamed-16.jpg" width="320" /></a></div><br /><u><br /></u></div><div style="text-align: center;"><u>4 Rounds for time of:</u></div><div style="text-align: center;">1 Rope Climbs (20 ft)</div><div style="text-align: center;">15 Dumbbell Push Press (35/50#)</div><div style="text-align: center;">50 ft Front Rack Walking Lunge (35/50#) </div><div style="text-align: center;">50 Double Unders</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><div><b>Community Notes:</b></div><div>On Friday, March 22nd CrossFit King of Prussia will host THE MALTZ CHALLENGE in all classes, this workout will honor and remember Master Sergeant Michael Maltz, a U.S. Air Force PJ (Para-rescue)<br /><b><br /></b><b>On Friday the 22nd, we will also offer a FREE SESSION <span>open to all Military, Police and Law Enforcement officers at 2:00 PM (CFKoP members welcome too!)</span></b></div></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Quote: </b></div><div style="text-align: center;">"Though we may not have reached the heights we anticipated yesterday, today is a brand new day to begin a new climb."
-Chinonye J. Chidolue</div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com2tag:blogger.com,1999:blog-5763498271020432071.post-77142913562467741392024-03-16T20:00:00.013-04:002024-03-16T20:00:00.162-04:00 3.17.24 <div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0BX-JYqA-Yyf5PHLE1s92Jo0keyqK9X7yta2qzsoi3ZAosa8U4DyYN0qV4UhI3t8i2ocbxGyDMgAAa5g5LEZjWNNrD1CCBjYHM59K23vfnH7F9QHlY6BE4uxtSPWVIbcGKHO2G2MYuQF6WIkYJWLX7K-gupTuqRvmH65rkoqXeKvLhptRzNseIpLZ0cHo/s1080/unnamed-15.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0BX-JYqA-Yyf5PHLE1s92Jo0keyqK9X7yta2qzsoi3ZAosa8U4DyYN0qV4UhI3t8i2ocbxGyDMgAAa5g5LEZjWNNrD1CCBjYHM59K23vfnH7F9QHlY6BE4uxtSPWVIbcGKHO2G2MYuQF6WIkYJWLX7K-gupTuqRvmH65rkoqXeKvLhptRzNseIpLZ0cHo/s320/unnamed-15.jpg" width="320" /></a></div><br /><b><br /></b></div><div style="text-align: center;"><b>CARDIO SUNDAY</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;">25 rounds for time of:</div><div style="text-align: center;"> 9 Kettlebell Swings (35/53#)</div><div style="text-align: center;">6 Wall-balls (14/20# to 9/10 ft)</div><div style="text-align: center;">3 Burpee Box Jump Overs (20/24")</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b>Quote: </b></div><div style="text-align: center;"> "The direction you choose to face determines whether you’re standing at the end or the beginning of a road."
-Richelle E. Goodrich</div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com1tag:blogger.com,1999:blog-5763498271020432071.post-37140995653508483972024-03-15T20:00:00.020-04:002024-03-15T20:00:00.155-04:00 3.16.24 <div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh3X3uCxyDLME0bcOadCsjE9Baxqycs3OQkUJHgAwQOc7xqpPwRmClTWgVEzpTOrltaLMye-CzdCE4zA9KDDRi_4gr7_kEvLlIIa648dTKOFXTGIyARglBqWAl9y6FEVr2ALnUeAoKrNa2OmylOhe3ifn9rkyyY1rE2IFyDlwse2gOhnAIhYK2D6FpCElE/s1080/unnamed-12.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh3X3uCxyDLME0bcOadCsjE9Baxqycs3OQkUJHgAwQOc7xqpPwRmClTWgVEzpTOrltaLMye-CzdCE4zA9KDDRi_4gr7_kEvLlIIa648dTKOFXTGIyARglBqWAl9y6FEVr2ALnUeAoKrNa2OmylOhe3ifn9rkyyY1rE2IFyDlwse2gOhnAIhYK2D6FpCElE/s320/unnamed-12.jpg" width="320" /></a></div><br /><b><br /></b></div><div style="text-align: center;"><b>Bring a Friend for FREE!</b></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><u>AMRAP in 20 Minutes:</u></div><div style="text-align: center;">10 Sumo-Deadlift High Pulls (55/75#)</div><div style="text-align: center;">10 High Wall-balls (14/20# to 10/11ft)</div><div style="text-align: center;"><i>*Each partner completes a full round before switching - one partner works at time*</i></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Quote:</b> </div><div style="text-align: center;"> "You are never too old to start over. Every day is a chance to make changes to create the life we want." -Karon Waddell</div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com1tag:blogger.com,1999:blog-5763498271020432071.post-91062471438414413272024-03-14T15:00:00.002-04:002024-03-15T14:23:05.054-04:00 3.15.24 <div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyi1qeQ9HU_KBrCItrw5I8aCbmd7qI_2Sa8GZUpXeuzAoTqIhacEXaUGeaingvUTpRDQ_uKY9Y5J2RiFbq4rfupx772hhIJjT3hAkHTvgnL8aHOjM3I_s0I3l0b-Z81zA41KasLFBLZCakCfPcZWh3gQQEb4vXLc1gNK2BCH4d-io3InCsb8cSkllkjaDU/s4032/IMG_1865.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyi1qeQ9HU_KBrCItrw5I8aCbmd7qI_2Sa8GZUpXeuzAoTqIhacEXaUGeaingvUTpRDQ_uKY9Y5J2RiFbq4rfupx772hhIJjT3hAkHTvgnL8aHOjM3I_s0I3l0b-Z81zA41KasLFBLZCakCfPcZWh3gQQEb4vXLc1gNK2BCH4d-io3InCsb8cSkllkjaDU/s320/IMG_1865.JPG" width="240" /></a></div><div style="text-align: center;"><b>12:00 Crew</b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5g8KlD42KANP8esqpJfIoaFatnycPuRYb6Qsue8PvWmKS1_PqVgE3mM2Xtr6cRebgbeLDGXLHEUDBYJCBmquSVml4nWKWZyY4_aKcrIlf_fdjlTDPXNhlspDgz85q56AYzUdch3S4kmFQ6BKY1qg703YVJZdOKKGJH6iXJE45iTHq-0GfQtCzXQYSzEB0/s4032/IMG_6255.HEIC" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5g8KlD42KANP8esqpJfIoaFatnycPuRYb6Qsue8PvWmKS1_PqVgE3mM2Xtr6cRebgbeLDGXLHEUDBYJCBmquSVml4nWKWZyY4_aKcrIlf_fdjlTDPXNhlspDgz85q56AYzUdch3S4kmFQ6BKY1qg703YVJZdOKKGJH6iXJE45iTHq-0GfQtCzXQYSzEB0/s320/IMG_6255.HEIC" width="240" /></a></div><div><b><br /></b></div><div style="text-align: center;"><b>9:30 Crew</b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGgdNet_-jMtkIdRzHkcrH_jGTZKRLnB1f69Mh6jhA3v0DBm6FOhTNsRO6VKb8pRJT2-mSitJ0aV5ZNYHhhx_t62i2322A_YT5FEmlFamMtLUtJNfOvqVHoeDqyv0XfPSnBvX4J7E0vv45w3sCVqN-2u3zZe7ymLwsNPTyCYjsdFbfC7v6i1VKQlcn-E9Q/s4032/IMG_1799.HEIC" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGgdNet_-jMtkIdRzHkcrH_jGTZKRLnB1f69Mh6jhA3v0DBm6FOhTNsRO6VKb8pRJT2-mSitJ0aV5ZNYHhhx_t62i2322A_YT5FEmlFamMtLUtJNfOvqVHoeDqyv0XfPSnBvX4J7E0vv45w3sCVqN-2u3zZe7ymLwsNPTyCYjsdFbfC7v6i1VKQlcn-E9Q/s320/IMG_1799.HEIC" width="240" /></a></div><b><br /></b><div style="text-align: center;"><b>OPEN year 14 for Cate and Aimee!!!</b></div><div style="text-align: center;"><br /></div><div style="text-align: center;">All for time: </div><div style="text-align: center;"> 5 rounds of: </div><div style="text-align: center;"> 10 thrusters, weight 1 </div><div style="text-align: center;"> 10 chest-to-bar pull-ups </div><div style="text-align: center;"><br /></div><div style="text-align: center;"> Rest 1 minute, then: </div><div style="text-align: center;"><br /></div><div style="text-align: center;"> 5 rounds of: </div><div style="text-align: center;"> 7 thrusters, weight 2 </div><div style="text-align: center;"> 7 bar muscle-ups </div><div style="text-align: center;"><br /></div><div style="text-align: center;"> Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg) </div><div><div style="text-align: center;"><a href="https://games-assets.crossfit.com/s3fs-public/2024-03/CFG24%20Open%2024.3%20Scorecard_w0e9jfsoidnf.pdf">CLICK HERE</a> for standards and score card</div><div><br /><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Quote: </b></div><div style="text-align: center;"> "As long as you’re alive, you always have the chance to start again."
Emily Acker
</div></div></div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com5tag:blogger.com,1999:blog-5763498271020432071.post-57327375138515432062024-03-13T20:00:00.026-04:002024-03-13T20:00:00.142-04:00 3.14.24 <div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtDgNjxccZrDVzo1ImCgpAPbldMJDYw1xB7jBFOETLPeaJSmc_g0o-Agze2A58w8caRt4FAVBSoUUPQmJYtOfbrig5HbV8HZwY-U7vJejDI28RGzQ_Tm1bsAN76WSAiaqYWba0tU5Ff_xxlt2TpyMK_IMgUFCsyumPLVt77aCcfgpTeNPxZd80Ka7Yk6kb/s1080/unnamed-10.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtDgNjxccZrDVzo1ImCgpAPbldMJDYw1xB7jBFOETLPeaJSmc_g0o-Agze2A58w8caRt4FAVBSoUUPQmJYtOfbrig5HbV8HZwY-U7vJejDI28RGzQ_Tm1bsAN76WSAiaqYWba0tU5Ff_xxlt2TpyMK_IMgUFCsyumPLVt77aCcfgpTeNPxZd80Ka7Yk6kb/s320/unnamed-10.jpg" width="320" /></a></div><br /><u><br /></u></div><div style="text-align: center;"><u>3 Rounds for time of:</u></div><div style="text-align: center;">500 Meters Ski Erg</div><div style="text-align: center;">20/25 Assault Bike Calories</div><div style="text-align: center;">20 Step-ups (20/24" - One Dumbbell 35/50#)</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b>Quote: </b></div><div style="text-align: center;"> "You can start anew at any given moment. Life is just the passage of time and it’s up to you to pass it as you please.”
Charlotte Eriksson</div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com5tag:blogger.com,1999:blog-5763498271020432071.post-24314600306982872892024-03-12T20:00:00.021-04:002024-03-12T20:00:00.137-04:00 3.13.24 <div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI3uo0BzO-zuujkEKBK1IrFIJvpSK4eXKZIY2PbdIznTpz4_nULtGhI4LQahd7MRFw_E1QXfxV9Zdpzykg8f7LPgw85BKfpFLe8MadUzXocU9V9Xs8FkhwzSzr_YM_rN6o6Ga44vF6ztEYYBebLVL9j2H2S_kK_7_WWMnYAKhK0Ar6A814xX1U2nm68ysh/s1080/unnamed-9.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI3uo0BzO-zuujkEKBK1IrFIJvpSK4eXKZIY2PbdIznTpz4_nULtGhI4LQahd7MRFw_E1QXfxV9Zdpzykg8f7LPgw85BKfpFLe8MadUzXocU9V9Xs8FkhwzSzr_YM_rN6o6Ga44vF6ztEYYBebLVL9j2H2S_kK_7_WWMnYAKhK0Ar6A814xX1U2nm68ysh/s320/unnamed-9.jpg" width="320" /></a></div><br /><b><br /></b></div><div style="text-align: center;"><b>Committed Crew workout by Julia N!</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><u>4 Rounds for time of:</u></div><div style="text-align: center;">5 Wall Walks</div><div style="text-align: center;">10 Dumbbell Thrusters (35/50#)</div><div style="text-align: center;">15 Calories Row</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b>Quote: </b></div><div style="text-align: center;">"Isn't it nice to think that tomorrow is a new day with no mistakes in it yet?"
L.M. Montgomery</div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com6tag:blogger.com,1999:blog-5763498271020432071.post-1292882930950955562024-03-11T20:00:00.015-04:002024-03-11T20:00:00.126-04:00 3.12.24 <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL372UZzJqai6fxCuWaaqOFYbW6azlPubRec0EqOIIe7IcipErNhcKsfnKC3zb9t8c9GhUG_-NWjzhgMk8uZL2cnKjR-QBnukTDk9JTAz_rQQYWjA3ab0zJ3lrs4uYiXN5VNGYn2DV83vCvpELU8fZfKQ23sQGKntU2BFSBkTR9FL4SDNK1Vz7TrqDtALy/s1080/unnamed-8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL372UZzJqai6fxCuWaaqOFYbW6azlPubRec0EqOIIe7IcipErNhcKsfnKC3zb9t8c9GhUG_-NWjzhgMk8uZL2cnKjR-QBnukTDk9JTAz_rQQYWjA3ab0zJ3lrs4uYiXN5VNGYn2DV83vCvpELU8fZfKQ23sQGKntU2BFSBkTR9FL4SDNK1Vz7TrqDtALy/s320/unnamed-8.jpg" width="320" /></a></div><br /><div style="text-align: center;"><br /></div><div style="text-align: center;">Hang Power Clean </div><div style="text-align: center;">1-1-1-1-1-1-1</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b>TEST DAY - CASH OUT</b></div><div style="text-align: center;">In 5:00 Minutes:</div><div style="text-align: center;">Row 500 Meters</div><div style="text-align: center;">Max Power Cleans (105/155#)</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b>Quote: </b></div><div style="text-align: center;">"I make so many beginnings there never will be an end."</div><div style="text-align: center;">Louisa May Alcott </div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com7tag:blogger.com,1999:blog-5763498271020432071.post-80772636757913128492024-03-10T20:00:00.012-04:002024-03-10T20:16:36.985-04:00 3.11.24 <div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6ZyT7rW9Qj_ODHJ3bkKn9lIN7hPqeKQjorD75dEseRqr4UEUe7koUlGcHw9H74bO1ufNLd4GGoXXIvoOIXNC-V-kWxEqt5BzSC8iRRCevDzo6ahkgVmaypcI5g4sUzgMqYKFiWD7tgrrSJfzCDQUT28PQwbgZY_KpQoVOC8P4-W3O9tz5Wj-8sJvlD4lR/s1080/unnamed-14.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6ZyT7rW9Qj_ODHJ3bkKn9lIN7hPqeKQjorD75dEseRqr4UEUe7koUlGcHw9H74bO1ufNLd4GGoXXIvoOIXNC-V-kWxEqt5BzSC8iRRCevDzo6ahkgVmaypcI5g4sUzgMqYKFiWD7tgrrSJfzCDQUT28PQwbgZY_KpQoVOC8P4-W3O9tz5Wj-8sJvlD4lR/s320/unnamed-14.jpg" width="320" /></a></div><br /><u><br /></u></div><div style="text-align: center;"><u>For time:</u></div><div style="text-align: center;">50 GHD Sit-ups</div><div style="text-align: center;">40 Overhead Squats (65/95#)</div><div style="text-align: center;">30 Burpees</div><div style="text-align: center;">20 Handstand Push-ups</div><div style="text-align: center;">10 Bar Muscle Ups</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b>Quote: </b></div><div style="text-align: center;">"The beginning is always today."
Mary Shelley</div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com6tag:blogger.com,1999:blog-5763498271020432071.post-2877386571107288712024-03-09T20:00:00.007-05:002024-03-09T20:00:00.132-05:00 3.10.24 <div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbHYEBv5s_bn6t1XCeTW1AfJkqHhQiTYFXilyZxuPQuhepZr8hnrutne-T2DIobG1PyEt1Zhqs6UekKDQ14PwTGqWjmDYAVYyfI81dyzm0DTR_dBet6VKUxdAzvNrpNiudzsON-IpFeOohkFDdslRZAfXZK7A_FHABOjvqE_5xJ2jJNFXmKY2C2DrrDvsP/s1080/unnamed-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbHYEBv5s_bn6t1XCeTW1AfJkqHhQiTYFXilyZxuPQuhepZr8hnrutne-T2DIobG1PyEt1Zhqs6UekKDQ14PwTGqWjmDYAVYyfI81dyzm0DTR_dBet6VKUxdAzvNrpNiudzsON-IpFeOohkFDdslRZAfXZK7A_FHABOjvqE_5xJ2jJNFXmKY2C2DrrDvsP/s320/unnamed-2.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div style="text-align: center;"><b>CARDIO SUNDAY</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><u>For time: </u></div><div style="text-align: center;">Run 800m Rest 1:00 Minute </div><div style="text-align: center;">Run 600m
Rest 1:00 Minute </div><div style="text-align: center;">Run 400m
Rest 1:00 Minute </div><div style="text-align: center;">Run 200m
Rest 1:00 Minute </div><div style="text-align: center;">Run 100m
Rest 1:00 Minute </div><div style="text-align: center;">Run 600m
Rest 1:00 Minute </div><div style="text-align: center;">Run 400m
Rest 1:00 Minute </div><div style="text-align: center;">Run 200m
Rest 1:00 Minute </div><div style="text-align: center;">Run 100m
Rest 1:00 Minute </div><div style="text-align: center;">Run 400m
Rest 1:00 Minute </div><div style="text-align: center;">Run 200m
Rest 1:00 Minute </div><div><div style="text-align: center;">Run 100m</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b>Strength with Taylor - 10:15</b></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQWw3jUo8NqQUHd8KbEtwyUgcxY6n_qp4m_sOXAQ_dJVm7fERHwr-bkSe3mZabELVwSXsBN2J5rit-h9LZpqp7cRlWl8epUA7xZUskFdjKj-_pgT3l1OCPSbzkPpQmF2uC8uXHugxfJvjigQ5xShAr_xEEHx9-E-AXluOZoa0D8P-UiQnhVJZsATLscFe5/s1080/unnamed-4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQWw3jUo8NqQUHd8KbEtwyUgcxY6n_qp4m_sOXAQ_dJVm7fERHwr-bkSe3mZabELVwSXsBN2J5rit-h9LZpqp7cRlWl8epUA7xZUskFdjKj-_pgT3l1OCPSbzkPpQmF2uC8uXHugxfJvjigQ5xShAr_xEEHx9-E-AXluOZoa0D8P-UiQnhVJZsATLscFe5/s320/unnamed-4.jpg" width="320" /></a></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b>Quote: </b></div><div style="text-align: center;">"One man practicing sportsmanship is far better than a hundred teaching it."
- Knute Rockne</div></div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com1tag:blogger.com,1999:blog-5763498271020432071.post-37571512560602592192024-03-09T14:17:00.002-05:002024-03-09T14:17:18.659-05:00 100 Days Until Summer <p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOq0yk_OVgDj3Y5J8ygeYdULDDNQE8aFIkBLnp4J5jVCNlouW17xkHQdo2X77dfOgbMsLo85OlVECJQzrDQA6hUICb0cYGwDPr5eqRiI0LNAJVz3fb0Da8CkU4L0rosqTJ8_8y-wxmJvdI8WfccqRrx5eNG7vNR-0GhQ0B8EpQikcHau8MwIth8zBhWexL/s940/unnamed-7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="788" data-original-width="940" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOq0yk_OVgDj3Y5J8ygeYdULDDNQE8aFIkBLnp4J5jVCNlouW17xkHQdo2X77dfOgbMsLo85OlVECJQzrDQA6hUICb0cYGwDPr5eqRiI0LNAJVz3fb0Da8CkU4L0rosqTJ8_8y-wxmJvdI8WfccqRrx5eNG7vNR-0GhQ0B8EpQikcHau8MwIth8zBhWexL/s320/unnamed-7.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;">Sumer is just around the corner tell a friend and take advantage of our special promotion! </div><div class="separator" style="clear: both; text-align: center;">$100 for 100 days at the gym!</div><div class="separator" style="clear: both; text-align: center;">NEW (or returning) members ONLY!</div><br /><p></p>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-5763498271020432071.post-60367034643577410712024-03-08T20:00:00.001-05:002024-03-08T20:30:59.051-05:00 3.9.24 <div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNQ5XwwGFTZ33pe4CNwOLFHsaRThPJdRdN15SDl88wEGuT6-TzJfC-8EVcrKLMgtZgBf-5Fy72BAnqxmy7Pr0uXc4PglbIhEGz8rwceTGlkKG-aM2Ii-3vUinjPcIsSH6epicI21_MXYVnpsSnjNa-pBJchnSnyYljBQnChkC5ex_Mm4Ot6a36bN4xKWNZ/s1080/unnamed-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNQ5XwwGFTZ33pe4CNwOLFHsaRThPJdRdN15SDl88wEGuT6-TzJfC-8EVcrKLMgtZgBf-5Fy72BAnqxmy7Pr0uXc4PglbIhEGz8rwceTGlkKG-aM2Ii-3vUinjPcIsSH6epicI21_MXYVnpsSnjNa-pBJchnSnyYljBQnChkC5ex_Mm4Ot6a36bN4xKWNZ/s320/unnamed-1.jpg" width="320" /></a></div><br /><b><br /></b></div><div style="text-align: center;"><b>FREE SATURDAY CLASS-<i> Bring a friend!</i></b></div><div style="text-align: center;"><b><i><br /></i></b></div><div style="text-align: center;"><u>For time with a Partner:</u></div><div style="text-align: center;">60 Calories Air Bike</div><div style="text-align: center;">8 Rounds of Cindy</div><div style="text-align: center;">1000 Meter Ski Erg</div><div style="text-align: center;">6 Rounds of Cindy</div><div style="text-align: center;">40 Calories Air Bike</div><div style="text-align: center;">4 Rounds of Cindy</div><div style="text-align: center;">750 Meters Ski Erg</div><div style="text-align: center;">2 Rounds of Cindy</div><div style="text-align: center;"><br /></div><div style="text-align: center;">1 Rounds of Cindy:</div><div style="text-align: center;">5 Pull-ups</div><div style="text-align: center;">10 Push-ups</div><div style="text-align: center;">15 Air Squats</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><i>(share the work as needed, you go I go style)</i></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b>Quote: </b></div><div style="text-align: center;">"Wisdom is always an overmatch for strength."
-Phil Jackson</div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com1tag:blogger.com,1999:blog-5763498271020432071.post-41693366291825313652024-03-07T15:00:00.001-05:002024-03-09T09:01:02.331-05:00 3.8.24 <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsVFMJJ0qkrNxFAz7ml5XeMHWtUoLeMl1rfUbWrTqd8TPLZid-50zk1pCSXn6w1Lw6_UISPt4kBwJAASvmHoZyiUZKoKpgu8S0LQzHhbUyRUmgYwcRMLw-WLuvJPFKyRpkgjeujdsohPBMrKuWuuXBk0zBmNe1UntG811TTD-hsmNKpUlJxXS825v3o7MI/s2048/429570834_1012153526947410_1752485241444420495_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1365" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsVFMJJ0qkrNxFAz7ml5XeMHWtUoLeMl1rfUbWrTqd8TPLZid-50zk1pCSXn6w1Lw6_UISPt4kBwJAASvmHoZyiUZKoKpgu8S0LQzHhbUyRUmgYwcRMLw-WLuvJPFKyRpkgjeujdsohPBMrKuWuuXBk0zBmNe1UntG811TTD-hsmNKpUlJxXS825v3o7MI/s320/429570834_1012153526947410_1752485241444420495_n.jpg" width="213" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTv7DK-ydXf_PncVmOGTwXK3JiVxcbUM53jzXE_rcUyXPdo9acnbuSa4TkFsHfKOZT3l_6dxPADXJLS1b1mLUpgnoPlEC-i63JbXjLL4b3Ss0etTOA5uQrIZM1z5E-LRdr-8c9gRp9Oj5e0z19w2lk0BgQev4QRTIH1a315C8J9FuDRM-f_jTN6o4SLchl/s2048/429809582_1012156233613806_5180974940809607699_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1365" data-original-width="2048" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTv7DK-ydXf_PncVmOGTwXK3JiVxcbUM53jzXE_rcUyXPdo9acnbuSa4TkFsHfKOZT3l_6dxPADXJLS1b1mLUpgnoPlEC-i63JbXjLL4b3Ss0etTOA5uQrIZM1z5E-LRdr-8c9gRp9Oj5e0z19w2lk0BgQev4QRTIH1a315C8J9FuDRM-f_jTN6o4SLchl/s320/429809582_1012156233613806_5180974940809607699_n.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI46vwAxcg-iDOc0GVOZMRUTnM3JbFREe4dgr0OaiZKGeVHK-QMkyUO0_5Thyphenhyphenj3LW3ylE9m8ZD38d8oUYSz8qw4cvHhN48JwA2K9q0XoUO7zkoc4erkQPsfNTUvSKXJOrW_m53EjCEB3SBJ3S9Kk2JwXc7UaCpnZMgZHlKTpzIbPJCbfP6xiubDPW7JfEz/s2048/429816928_1012164796946283_5053725123390759043_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1365" data-original-width="2048" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI46vwAxcg-iDOc0GVOZMRUTnM3JbFREe4dgr0OaiZKGeVHK-QMkyUO0_5Thyphenhyphenj3LW3ylE9m8ZD38d8oUYSz8qw4cvHhN48JwA2K9q0XoUO7zkoc4erkQPsfNTUvSKXJOrW_m53EjCEB3SBJ3S9Kk2JwXc7UaCpnZMgZHlKTpzIbPJCbfP6xiubDPW7JfEz/s320/429816928_1012164796946283_5053725123390759043_n.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgf7V5rdtek_CMMd5ZpjehtbeJ4N-Xk388ImacRFvReuwtxcdjocCav-bgQz0cRdCPNjSlE2gnPeLbI88NgZc37hGjIv7bVbMVn6qzFQt5mTcra7oK8AWj1DZ4EIl1YR9r76zfiXgBaR6AJCguUa5-oiw0f0enrFxl8-ccQCBcuVn4BkBLQxEa0dmtKJMwy/s2048/429876477_1012159286946834_899443916997915462_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1365" data-original-width="2048" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgf7V5rdtek_CMMd5ZpjehtbeJ4N-Xk388ImacRFvReuwtxcdjocCav-bgQz0cRdCPNjSlE2gnPeLbI88NgZc37hGjIv7bVbMVn6qzFQt5mTcra7oK8AWj1DZ4EIl1YR9r76zfiXgBaR6AJCguUa5-oiw0f0enrFxl8-ccQCBcuVn4BkBLQxEa0dmtKJMwy/s320/429876477_1012159286946834_899443916997915462_n.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNzO3Z7LK3rxtseplu7m-51gew3FaHUa6FklF1kMQnBcSbRIF2bWzGIc1Vjo_BdqrBCtkL8m-nR3Niu7-O984iBX8AA3G4hfExpXk3XJGu50CWEZQ7Yvp8_HJZami3tHIIknyjXCUhm0kPU0WXJhlGTEwuapo34o2fgPJgvC6ZdlZJgRtz3okfx_apmvOn/s2048/430028806_1012160976946665_2696748962625533920_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1365" data-original-width="2048" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNzO3Z7LK3rxtseplu7m-51gew3FaHUa6FklF1kMQnBcSbRIF2bWzGIc1Vjo_BdqrBCtkL8m-nR3Niu7-O984iBX8AA3G4hfExpXk3XJGu50CWEZQ7Yvp8_HJZami3tHIIknyjXCUhm0kPU0WXJhlGTEwuapo34o2fgPJgvC6ZdlZJgRtz3okfx_apmvOn/s320/430028806_1012160976946665_2696748962625533920_n.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiw8zMcMWMCN3RoAm6WhG9ncZ4VAgdROX39B1IKML9DBfwv6we3-tYWJKAkYS-pgJNRFyR61U1y1fLKY0kmdxETCmLjNtSEDM2DL6WIixUTH5CM09dFzOVBB33mRgNml39uD64IiLGcWOITRc9xrElbGcxJqYCdgckxXOUCGLofUt_XGX67gOsnl8mgnMSK/s2048/430052021_1012163756946387_761664021162987272_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1365" data-original-width="2048" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiw8zMcMWMCN3RoAm6WhG9ncZ4VAgdROX39B1IKML9DBfwv6we3-tYWJKAkYS-pgJNRFyR61U1y1fLKY0kmdxETCmLjNtSEDM2DL6WIixUTH5CM09dFzOVBB33mRgNml39uD64IiLGcWOITRc9xrElbGcxJqYCdgckxXOUCGLofUt_XGX67gOsnl8mgnMSK/s320/430052021_1012163756946387_761664021162987272_n.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-ahLUlvKCA_mcbUapQ0cxv4bNI30cgS1cXgKAl6ZhGIBRtg4ziseQoTySX0JPEyt3o7L-NLFx_3iYrkRT0qwnTNXsoCmUVboQWm8zHSZFrM8LSei-LjoVJKcs3nkMro_Atvmgowbu9vHRG2KpScE67KJ9jWbj704gJeYiUMYklx24o6qIDW5tiub_c6U8/s4032/IMG_1648.HEIC" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-ahLUlvKCA_mcbUapQ0cxv4bNI30cgS1cXgKAl6ZhGIBRtg4ziseQoTySX0JPEyt3o7L-NLFx_3iYrkRT0qwnTNXsoCmUVboQWm8zHSZFrM8LSei-LjoVJKcs3nkMro_Atvmgowbu9vHRG2KpScE67KJ9jWbj704gJeYiUMYklx24o6qIDW5tiub_c6U8/s320/IMG_1648.HEIC" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7wwjpvFHI5cP_KTVAlvAt-1y6eo6ZvtOe6sHEaqNVVGgNGyJ7J8rq3ODfiy6CtUjfG1udF5VJDJ-gz_LoyJ4h2CzY6BkJyPuIwkHQJSLwong_x2qcUFAD3vHmliHsAzvPBmTzsGU6de92FRX3kzkG4zMmDObQCAcK4xLr3djS-_vTHgyCrBAPhTDVjynL/s2048/IMG_1679.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1365" data-original-width="2048" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7wwjpvFHI5cP_KTVAlvAt-1y6eo6ZvtOe6sHEaqNVVGgNGyJ7J8rq3ODfiy6CtUjfG1udF5VJDJ-gz_LoyJ4h2CzY6BkJyPuIwkHQJSLwong_x2qcUFAD3vHmliHsAzvPBmTzsGU6de92FRX3kzkG4zMmDObQCAcK4xLr3djS-_vTHgyCrBAPhTDVjynL/s320/IMG_1679.JPG" width="320" /></a></div><br /><div style="text-align: center;"><br /></div><div style="text-align: center;">As many rounds and reps as possible in 20 minutes of: </div><div style="text-align: center;"> 300-meter row </div><div style="text-align: center;">10 deadlifts </div><div style="text-align: center;"> 50 double-unders </div><div style="text-align: center;"><br /></div><div style="text-align: center;"> ♀ 125 lb (56 kg)
♂ 185 lb (83 kg)</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><a href="https://games-assets.crossfit.com/s3fs-public/2024-03/CFG24%20Open%2024.2%20Scorecard_owienfowein.pdf" style="text-align: left;">CLICK HERE</a><span style="text-align: left;"> for the standards and score card</span></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b>Quote: </b></div><div style="text-align: center;">"Don't tell me how rocky the sea is, just bring the ship in."
- Lou Holtz </div>
<br />Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com6tag:blogger.com,1999:blog-5763498271020432071.post-47188781596295583842024-03-06T20:04:00.007-05:002024-03-06T20:04:58.802-05:00 FRIDAY NIGHT LIGHTS 4:30 <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx-vImi76JZ0ASQlFS1C5aGAf_xlMgAxUBVWe0vbq60EwmFWfBXi8Jr5pfD6O-7L3l-gVqBQN0Fubs78VVgGvSR-z5S1hLH2MEAjS_dME2Se5Jq-_H0fiVtM2BkC8lZ3gtSu3gyOm9kInp3yFFjj_8xGfROCOZB2XHhGczVNJRwHmWbogM2Av7mDafVPHX/s1080/unnamed.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx-vImi76JZ0ASQlFS1C5aGAf_xlMgAxUBVWe0vbq60EwmFWfBXi8Jr5pfD6O-7L3l-gVqBQN0Fubs78VVgGvSR-z5S1hLH2MEAjS_dME2Se5Jq-_H0fiVtM2BkC8lZ3gtSu3gyOm9kInp3yFFjj_8xGfROCOZB2XHhGczVNJRwHmWbogM2Av7mDafVPHX/s320/unnamed.jpg" width="320" /></a></div><br /><div style="text-align: center;"><br /></div><div style="text-align: center;">We hope you all can join us this Friday night from 4:30 on to cheer on the community, drink some Fit-Aid and celebrate the OPEN Workout 24.2! </div><div style="text-align: center;"><br /></div><div style="text-align: center;">Cheers!</div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com1tag:blogger.com,1999:blog-5763498271020432071.post-29302497331693258742024-03-06T20:00:00.004-05:002024-03-06T20:00:00.125-05:00 3.7.24 <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNGHgqwLf0A4CJxlT5zWJmUtKGHpKZ0TYgyXymarTzTgiHba6_W-4_zpC0rfg-jZotVxNoYifY_6g-d0iV-2M3y9Q2HtqFi5r04PLlOW7gLj1Fpd_eCN9LasElJjAqeo-QemMnRq6H38BFy9ca3JTi2S4g_Mp2D5aogXHRD-rsemWQDiEr2ne7cjg28s0w/s1080/unnamed-8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNGHgqwLf0A4CJxlT5zWJmUtKGHpKZ0TYgyXymarTzTgiHba6_W-4_zpC0rfg-jZotVxNoYifY_6g-d0iV-2M3y9Q2HtqFi5r04PLlOW7gLj1Fpd_eCN9LasElJjAqeo-QemMnRq6H38BFy9ca3JTi2S4g_Mp2D5aogXHRD-rsemWQDiEr2ne7cjg28s0w/s320/unnamed-8.jpg" width="320" /></a></div><br /><div style="text-align: center;"><br /></div><div style="text-align: center;">Every 4:00 for 5 rounds: </div><div style="text-align: center;">500-m row </div><div style="text-align: center;"><i><br /></i></div><div style="text-align: center;"><i>– Rest the remaining time in the interval. </i></div><div style="text-align: center;"><i>– Score is the slowest interval.</i></div><div style="text-align: center;"><i>– <span style="text-align: left;">Each set is a sprint. </span></i></div><div style="text-align: center;"><i>– <span style="text-align: left;">Start off fast and finish fast; avoid gaming the workout.</span></i></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><u>Cash out:</u></div><div style="text-align: center;">8 rounds (not for time)</div><div style="text-align: center;">L-Sit Holds :15</div><div style="text-align: center;">rest :20</div><div style="text-align: center;">Weighted Plank Holds :45</div><div style="text-align: center;"><i>(you go I go full rounds with a partner)</i></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b>Quote: </b></div><div style="text-align: center;">"The rewards are going to come, but my happiness is just loving the sport and having fun performing." </div><div style="text-align: center;">- Jackie Joyner Kersee </div><br />Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com3tag:blogger.com,1999:blog-5763498271020432071.post-90388069437896461982024-03-05T20:00:00.009-05:002024-03-06T12:38:43.068-05:00 3.6.24 <div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh70WQR5VC8p-JsMjo-4KwFitB4cEpNBs8GTelR-Mp15Pe4vHzMYzhovVV0IOWrT911M3ntc9It43PDWryZvKavzAjXX4cmLO4KFx-ApnRoHgsAaafJqJJHZC-Q5M0ys-8f4pQo8oumqWEjq0jxsKP_Jnoh0Lk4Ioh786SP9jeVGSw5jVxMS-QqgP7xURkG/s1080/unnamed-7.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh70WQR5VC8p-JsMjo-4KwFitB4cEpNBs8GTelR-Mp15Pe4vHzMYzhovVV0IOWrT911M3ntc9It43PDWryZvKavzAjXX4cmLO4KFx-ApnRoHgsAaafJqJJHZC-Q5M0ys-8f4pQo8oumqWEjq0jxsKP_Jnoh0Lk4Ioh786SP9jeVGSw5jVxMS-QqgP7xURkG/s320/unnamed-7.jpg" width="320" /></a></div><br /><b><br /></b></div><div style="text-align: center;"><b>TEST DAY - RECORD RESULTS</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;">5 RM Push Press</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b><u>Cash Out:</u></b></div><div style="text-align: center;">AMRAP in 6 Minutes:</div><div style="text-align: center;">8 Right Hang Power Clean and Jerk (35/50#)</div><div style="text-align: center;">8 Left Hang Power Clean and Jerk (35/50#)</div><div style="text-align: center;">8 Toes to Bar</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b>Quote: </b></div><div style="text-align: center;">"Concentration is a fine antidote to anxiety."
- Jack Nicklaus</div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com5tag:blogger.com,1999:blog-5763498271020432071.post-18333700282035275192024-03-04T20:00:00.003-05:002024-03-04T20:00:00.134-05:00 3.5.24 <div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1Ne8adXXPH0fNS8bZto0izL3J-oLWjIo3mrtd3fMke42pdoLkuun__tMwQjE2Nl6zke_5eV7eyHcZMH9LRL7Iq82rPB_Prp3e6f5sCGhK66cztvNZRFY-5ixkzX547oXs9zU8_nyUiiQUDSKI869OX6p2rSug3k6rkFrKjmpYMIh_goUeZMOmTp61mP3N/s1080/unnamed-9.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1Ne8adXXPH0fNS8bZto0izL3J-oLWjIo3mrtd3fMke42pdoLkuun__tMwQjE2Nl6zke_5eV7eyHcZMH9LRL7Iq82rPB_Prp3e6f5sCGhK66cztvNZRFY-5ixkzX547oXs9zU8_nyUiiQUDSKI869OX6p2rSug3k6rkFrKjmpYMIh_goUeZMOmTp61mP3N/s320/unnamed-9.jpg" width="320" /></a></div><br /><b><br /></b></div><div style="text-align: center;"><b>TEST DAY - RECORD RESULTS</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Filthy 50</b></div><div style="text-align: center;"><br /></div><div style="text-align: center;">For time: </div><div style="text-align: center;">50 Box jumps </div><div style="text-align: center;">50 Jumping pull-ups </div><div style="text-align: center;">50 Kettlebell swings </div><div style="text-align: center;">50 Walking-lunge steps </div><div style="text-align: center;">50 Knees-to-elbows </div><div style="text-align: center;">50 Push presses </div><div style="text-align: center;">50 Back extensions </div><div style="text-align: center;">50 Wall-ball shots </div><div style="text-align: center;">50 Burpees </div><div style="text-align: center;">50 Double-unders </div><div style="text-align: center;"><br /></div><div style="text-align: center;"> Men: 24-inch box, 53# KB, 45-lb. push press, 20-lb. ball </div><div style="text-align: center;">Women: 20-inch box, 35# KB, 33-lb. push press, 14-lb. ball </div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Quote: </b></div><div style="text-align: center;">"Adversity causes some men to break; others to break records."
- William A. Ward</div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com5tag:blogger.com,1999:blog-5763498271020432071.post-84665988872295818762024-03-03T20:00:00.016-05:002024-03-03T20:00:00.137-05:00 3.4.24 <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhviU7VKZB5xJY2FBWD7nzGuDCoLbDsqY8NXznNDSO04bnqWN3OtXAK7eHhLOS9_thyphenhyphenqqsn7J5-PSDdT35cz1sLQXDB3AX7wTnF5Yiu056HZdbNf-LGEf-6sRYw24Kii5xeovZP0u-XEiCmv3YcC6u2cvoAp9SNtO3hXSYi3SnS2pfPUBSyjovHSZIEG54U/s1080/image_6483441-42.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhviU7VKZB5xJY2FBWD7nzGuDCoLbDsqY8NXznNDSO04bnqWN3OtXAK7eHhLOS9_thyphenhyphenqqsn7J5-PSDdT35cz1sLQXDB3AX7wTnF5Yiu056HZdbNf-LGEf-6sRYw24Kii5xeovZP0u-XEiCmv3YcC6u2cvoAp9SNtO3hXSYi3SnS2pfPUBSyjovHSZIEG54U/s320/image_6483441-42.JPG" width="320" /></a></div><br /><div style="text-align: center;"><br /></div><div style="text-align: center;">Take 15 Minutes to build to a 3 RM Deadlift</div><div style="text-align: center;"><i>(athletes should lift every 2/3 minutes and accumulate 5 heavy sets)</i></div><div style="text-align: center;"><br /></div><div style="text-align: center;">then...</div><div style="text-align: center;"><br /></div><div style="text-align: center;">For time:</div><div style="text-align: center;">45 Handstand Push-ups</div><div style="text-align: center;">45 Deadlifts (155/225#)</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b>Quote: </b></div><div style="text-align: center;">"If you can't accept losing, you can't win."
- Vince Lombardi</div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com6tag:blogger.com,1999:blog-5763498271020432071.post-48728707354377055272024-03-02T20:00:00.027-05:002024-03-02T20:00:00.141-05:00 3.3.24 <div><div style="text-align: center;"><b><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiehiyz3wNQYgi6oueDHunWu-X1xGptuopQHdo0lSqdERiwDN75InHemdm2VuUQ4ig7dNqIy2zyNhk_Aw2QJ6_Kvlgza-DLRYP66TUti2QqJZliZWFk7oWp1fzpI7GLy7FjfUrw5A5vX6v-IwZVzBrprHgTlTac30md3flVh9yj1eQRV6xIGJTiNQ_aGzV7" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1080" data-original-width="1080" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEiehiyz3wNQYgi6oueDHunWu-X1xGptuopQHdo0lSqdERiwDN75InHemdm2VuUQ4ig7dNqIy2zyNhk_Aw2QJ6_Kvlgza-DLRYP66TUti2QqJZliZWFk7oWp1fzpI7GLy7FjfUrw5A5vX6v-IwZVzBrprHgTlTac30md3flVh9yj1eQRV6xIGJTiNQ_aGzV7" width="240" /></a></div><br /> CARDIO SUNDAY </b></div><div style="text-align: center;"><b>At the LYONS DEN - 555 W. Beidler Rd, KOP.</b></div></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><u>6 Rounds For Time: </u></div><div style="text-align: center;">50 Double Unders </div><div style="text-align: center;">400 Meter Run </div><div style="text-align: center;">30 AbMat Sit-ups </div><div style="text-align: center;">20 DB Rev. Lunge (35/50#)</div><div style="text-align: center;"><i>Time Cap: 30 Minutes</i></div><div style="text-align: center;"><i><br /></i></div><div style="text-align: center;"><b>Community Notes:</b></div><div style="text-align: center;"><div><div>9 AM class at the Lyons Den</div><div>There will be NO Strength class with Coach Taylor today. </div><div>Regular schedule resumes next weekend. </div></div></div><div style="text-align: center;"><i><br /></i></div><div style="text-align: center;"><b>Quote:</b></div><div style="text-align: center;">“Success comes from the inside out. In order to change what is on the outside, you must first change what is on the inside.”
― Idowu Koyenikan, Wealth for All: Living a Life of Success at the Edge of Your Ability</div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-5763498271020432071.post-79711662089246884102024-03-01T20:00:00.030-05:002024-03-01T20:00:00.132-05:00 3.2.24 <div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv0KwHPsDvl8f-7VN-U4r_b55Q976mFVOzAStywW9GG9DyGScV8Q1H_mcxwsfl85T_fFkhrX6-wCOVK5rR_wXLoS_OhSrLLnQ38IYsEb6fIb6tenatMo-IYV_agSp_Qb7_IskACfShAdMhere2eDMDEIipnDDhGfJGz-Lf-YTdP_7Rnyok4gnBY_vNiXfp/s1080/unnamed-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv0KwHPsDvl8f-7VN-U4r_b55Q976mFVOzAStywW9GG9DyGScV8Q1H_mcxwsfl85T_fFkhrX6-wCOVK5rR_wXLoS_OhSrLLnQ38IYsEb6fIb6tenatMo-IYV_agSp_Qb7_IskACfShAdMhere2eDMDEIipnDDhGfJGz-Lf-YTdP_7Rnyok4gnBY_vNiXfp/s320/unnamed-2.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div></div></div><div style="text-align: center;"><b>BRING A FRIEND FOR FREE - TO THE LYONS DEN - 555 W BEIDLER RD. KOP</b></div><div style="text-align: center;"><b>9:00 AM</b></div><div style="text-align: center;"><u><br /></u></div><div style="text-align: center;"><u>AMRAP in 20 (with a partner):</u></div><div style="text-align: center;">10 Burpees</div><div style="text-align: center;">20 Thrusters (95/135#)</div><div style="text-align: center;">Run 400 Meters</div><div style="text-align: center;"><i><br /></i></div><div style="text-align: center;"><i>(run together split the rest of the work as needed)</i></div><div style="text-align: center;"><i>(for beginners use light dumbbells)</i></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Community Notes:</b></div><div style="text-align: center;"><div><div>Weekend Classes 9 AM on both Saturday 3/2 and Sunday 3/3 will be at the Lyons Den - 555 w Beidler Rd. KOP.</div><div><br /></div><div>7- 8 AM OPEN GYM will be held at CFKOP on Saturday 3/2</div><div><br /></div><div>NO Kids Class Saturday 3/2 </div><div><br /></div><div><i>(regular schedule will resume next weekend)</i></div><div><br /></div></div></div><div style="text-align: center;"><b>Quote: </b></div><div style="text-align: center;">“Failure is constructive feedback that tells you to try a different approach to accomplish what you want.”
― Idowu Koyenikan, Wealth for All: Living a Life of Success at the Edge of Your Ability</div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com1tag:blogger.com,1999:blog-5763498271020432071.post-57234847242269953882024-03-01T11:48:00.003-05:002024-03-01T11:48:20.629-05:00 February Committed Crew <p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix8fyg1x0Y6D57ZFiWDqyiZGxGpFSAyOLQwSOYn-FqeHRZXZXKQx6Izmpp52Zf5yCoS_dYimoIHyUQtVmF2EioboOXxITxrmJxyinhFUlcMaTOINqvy_HpEPId0yMEvKl3tQS5QWYnHX5yMg0CchAaCwNV6KBhAqvIGYWbvmDxY7UUqhwsPqlz4Bsitgy4/s1080/unnamed-5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix8fyg1x0Y6D57ZFiWDqyiZGxGpFSAyOLQwSOYn-FqeHRZXZXKQx6Izmpp52Zf5yCoS_dYimoIHyUQtVmF2EioboOXxITxrmJxyinhFUlcMaTOINqvy_HpEPId0yMEvKl3tQS5QWYnHX5yMg0CchAaCwNV6KBhAqvIGYWbvmDxY7UUqhwsPqlz4Bsitgy4/s320/unnamed-5.jpg" width="320" /></a></div><br /><p></p>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-5763498271020432071.post-68352316730454924512024-02-29T15:00:00.004-05:002024-03-04T11:16:36.193-05:00 3.1.24 <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixH7T2veeAXsMGOObla9AZ8dsdUtvnBQwFOJvdYMIqjjMLk34EU1sTtwKoQybofpjE3-o0zihEPHyeKiVnyrFcnYSyDYBTQwTCqCrb-lSb6IVvFGIM8LAsounA_IZQB4U_70d7neUn_Pt1oACbDeRUnYHhZXj0xqsx6DrtvcuZP4rKqbEZx0Vrt9RO6iyY/s1620/RZ9_6665_VSCO.HEIC" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1620" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixH7T2veeAXsMGOObla9AZ8dsdUtvnBQwFOJvdYMIqjjMLk34EU1sTtwKoQybofpjE3-o0zihEPHyeKiVnyrFcnYSyDYBTQwTCqCrb-lSb6IVvFGIM8LAsounA_IZQB4U_70d7neUn_Pt1oACbDeRUnYHhZXj0xqsx6DrtvcuZP4rKqbEZx0Vrt9RO6iyY/s320/RZ9_6665_VSCO.HEIC" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTPleEsdxR-huqYYA_gGzYKtVcdKC-N8lD41Pxk7MGXM0tpSi0zJ_mxG7KgKa5B3MkCoFSQ9yT_KHq4zSxanrAJp4DlxT1q4mEEjXaiOqnqpqgaPwgROQUzxb1SFmFq0oK4jXJ2kR9PZv_e0z_ATs0UgisIPhOfLjCc-6hpGG6SjMyAte0FSP-p6J7ZhYu/s1620/RZ9_6720_VSCO.HEIC" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1620" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTPleEsdxR-huqYYA_gGzYKtVcdKC-N8lD41Pxk7MGXM0tpSi0zJ_mxG7KgKa5B3MkCoFSQ9yT_KHq4zSxanrAJp4DlxT1q4mEEjXaiOqnqpqgaPwgROQUzxb1SFmFq0oK4jXJ2kR9PZv_e0z_ATs0UgisIPhOfLjCc-6hpGG6SjMyAte0FSP-p6J7ZhYu/s320/RZ9_6720_VSCO.HEIC" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8Gi6UYWoJkRzsIj0NBwSg_GaB0jl5enrpaN8TCJXYzwuQx2B1Pb7Bq0iXijg8OUR6zOZoPK1xzSsvmergQaXcK1n_7l6EDZaphSGTsSg5WqPvg8GBLsKpyyLSjoc_OpQ6xKUBqp_QmmorL_HivfXGNi9KYUevCDYTq_ltKE8-q6zmRytncPWILOptL4VR/s1620/RZ9_6986_VSCO.HEIC" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1620" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8Gi6UYWoJkRzsIj0NBwSg_GaB0jl5enrpaN8TCJXYzwuQx2B1Pb7Bq0iXijg8OUR6zOZoPK1xzSsvmergQaXcK1n_7l6EDZaphSGTsSg5WqPvg8GBLsKpyyLSjoc_OpQ6xKUBqp_QmmorL_HivfXGNi9KYUevCDYTq_ltKE8-q6zmRytncPWILOptL4VR/s320/RZ9_6986_VSCO.HEIC" width="320" /></a></div><br /><div class="separator" style="clear: both; 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margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1620" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsD5fd0ZWGDDhBDUIfXbtgkeCevldyJFKpMjhsKEaHwI27nzaspcLR45i0ZTalg8BdwR7otqdNoqb6MzTU9sqC6sQirts-NkS_cIicH4ZnwqQQkgcTkHUCKWI4q8BnonQ2g_FPYX-fZ7XFh1xTNce_RDz88rD0a4Nh0AktRM6GQd-1T0IgRMDh9lNSsWO-/s320/RZ9_7210_VSCO.HEIC" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzE_fO0dsmOavMUUSbmgUA1a8_0S547GLWkWtgrj6vBr4JHAbufqqdXltBnvkIwxfUN2GARjulxJ7i4Q1nwx1wa5pZCVDjm-mNT_gAhfsKR-qyMzcazV_n2aUc7ue4sinjUYykz6bYTLAEua6T5JBWfmGBPcge7p6y-qVrvZFp3R5blTKng3uGzvI0gvH5/s1620/RZ9_7298_VSCO.HEIC" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1620" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzE_fO0dsmOavMUUSbmgUA1a8_0S547GLWkWtgrj6vBr4JHAbufqqdXltBnvkIwxfUN2GARjulxJ7i4Q1nwx1wa5pZCVDjm-mNT_gAhfsKR-qyMzcazV_n2aUc7ue4sinjUYykz6bYTLAEua6T5JBWfmGBPcge7p6y-qVrvZFp3R5blTKng3uGzvI0gvH5/s320/RZ9_7298_VSCO.HEIC" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq8KOtq6z6n3jm39JzpaMRPw3VJg4YFIxjT_1LV297mrHlmbrQbi61kY5rk82IPW2VZQERpKowAxH983RqxhkaxbUen5MPO2YJHX0GRZkdber2uQUwSUiWIc3lpc7EwLedGfOQqLlyBDaj8hCyuGQHq7NGjyBWDuerID6iz30SrGZwplN3FlI6OyN_MF8X/s2016/IMG_1358.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1512" data-original-width="2016" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq8KOtq6z6n3jm39JzpaMRPw3VJg4YFIxjT_1LV297mrHlmbrQbi61kY5rk82IPW2VZQERpKowAxH983RqxhkaxbUen5MPO2YJHX0GRZkdber2uQUwSUiWIc3lpc7EwLedGfOQqLlyBDaj8hCyuGQHq7NGjyBWDuerID6iz30SrGZwplN3FlI6OyN_MF8X/s320/IMG_1358.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAPWPKiomMJtdvuU2euQ3eMVbOVwNaU2hZLcdJgr8tYRRmJLBUwas8oXzFntHI-4ZwNwQFn6d7fWPpngZJpGucF23OWdBWfcFtLIjlVY-PP80hmhoj29XPc5qCo_KBLPxyu6b-5SMHYsfkQgUAGiP24C89gCZvS2AVjMi0_1W_ddlqz_0LrFVSU9CGzmU5/s1544/IMG_1334.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1544" data-original-width="1158" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAPWPKiomMJtdvuU2euQ3eMVbOVwNaU2hZLcdJgr8tYRRmJLBUwas8oXzFntHI-4ZwNwQFn6d7fWPpngZJpGucF23OWdBWfcFtLIjlVY-PP80hmhoj29XPc5qCo_KBLPxyu6b-5SMHYsfkQgUAGiP24C89gCZvS2AVjMi0_1W_ddlqz_0LrFVSU9CGzmU5/s320/IMG_1334.JPG" width="240" /></a></div><br /><div style="text-align: center;"><br /></div><div style="text-align: center;">24.1</div><div style="text-align: center;">For time:
21 dumbbell snatches, arm 1 </div><div style="text-align: center;">21 lateral burpees over dumbbell </div><div style="text-align: center;">21 dumbbell snatches, arm 2 </div><div style="text-align: center;">21 lateral burpees over dumbbell </div><div style="text-align: center;">15 dumbbell snatches, arm 1 </div><div style="text-align: center;">15 lateral burpees over dumbbell </div><div style="text-align: center;">15 dumbbell snatches, arm 2 </div><div style="text-align: center;">15 lateral burpees over dumbbell </div><div style="text-align: center;">9 dumbbell snatches, arm 1 </div><div style="text-align: center;">9 lateral burpees over dumbbell </div><div style="text-align: center;">9 dumbbell snatches, arm 2 </div><div style="text-align: center;">9 lateral burpees over dumbbell </div><div><div style="text-align: center;"> *Time cap: 15 minutes
35-lb / 50- lb dumbbell</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><a href="https://games-assets.crossfit.com/s3fs-public/2024-02/CFG24%20Open%2024.1%20Scorecard_aosdifw0.pdf" style="text-align: left;">CLICK HERE</a><span style="text-align: left;"> for the score card and standards.</span></div><p style="text-align: center;"> <b style="text-align: center;">Community Notes:</b></p><div style="text-align: center;">This Friday begins the CrossFit OPEN, the workout will be programmed in all Classes on Friday 3/1 and a special Friday Night Lights (from 4:30-6:30) with a local social following. </div><div style="text-align: center;"><br /></div><div style="text-align: center;">Weekend Classes 9 AM on both Saturday 3/2 and Sunday 3/3 will be at the Lyons Den - 555 w Beidler Rd. KOP.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">7- 8 AM OPEN GYM will be held at CFKOP on Saturday 3/2</div><div style="text-align: center;"><br /></div><div style="text-align: center;">NO Kids Class Saturday 3/2 </div><div style="text-align: center;"><br /></div><div style="text-align: center;"><i>(regular schedule will resume next weekend)</i></div><div style="text-align: center;"><i><br /></i></div><div style="text-align: center;"><b>Quote:</b></div><div style="text-align: center;">“A star does not compete with other stars around it; it just shines.”
― Matshona Dhliwayo</div></div>
<br />Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com6tag:blogger.com,1999:blog-5763498271020432071.post-71165759553750054892024-02-28T20:00:00.029-05:002024-02-28T20:00:00.142-05:00 2.29.24 <div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaN96LPKyg-KuFT2FZOR9RVr0alfZNgvCrlCoE_ANWzhUJIP-h-O9gLrmDrzqgck97_-CqtBVjlpiX9lLyiIwcQRE4_6gF9P-9BRDNjRkvhzO1N2df7pUSn-MTVFthmu_SRZ1KWbjKlGThJPNWGaCSrLLzvHRwgPCnjtxSf5nqeu9JgO_qmE5dZtkU0WpB/s1080/image_6483441-41.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaN96LPKyg-KuFT2FZOR9RVr0alfZNgvCrlCoE_ANWzhUJIP-h-O9gLrmDrzqgck97_-CqtBVjlpiX9lLyiIwcQRE4_6gF9P-9BRDNjRkvhzO1N2df7pUSn-MTVFthmu_SRZ1KWbjKlGThJPNWGaCSrLLzvHRwgPCnjtxSf5nqeu9JgO_qmE5dZtkU0WpB/s320/image_6483441-41.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div>4 x 3-minute rounds for reps of: </div><div style="text-align: center;">12-cal row </div><div style="text-align: center;">24 double-unders </div><div style="text-align: center;">Round 1 - Max-reps Slamballs (20/30#)</div><div style="text-align: center;">Round 2 - Max- reps Dumbbell Snatch (35/50#)</div><div style="text-align: center;">Round 3 - Max reps Slamballs (20/30#)</div><div style="text-align: center;">Round 4 - Max- reps Dumbbell Snatch (35/50#)</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><i>( rest 2 minutes between rounds )</i></div><div style="text-align: center;"><i><br /></i></div><div style="text-align: center;"><div><b>Community Notes:</b></div><div>This Friday begins the CrossFit OPEN, the workout will be programmed in all Classes on Friday 3/1 and a special Friday Night Lights (from 4:30-6:30) with a local social following. </div><div><br /></div><div>Weekend Classes 9 AM on both Saturday 3/2 and Sunday 3/3 will be at the Lyons Den - 555 w Beidler Rd. KOP.</div><div><br /></div><div>7- 8 AM OPEN GYM will be held at CFKOP on Saturday 3/2</div><div><br /></div><div>NO Kids Class Saturday 3/2 </div><div><br /></div><div><i>(regular schedule will resume next weekend)</i></div></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b>Quote:</b></div>
“The biggest wall you have to climb is the one you build in your mind: Never let your mind talk you out of your dreams, trick you into giving up. Never let your mind become the greatest obstacle to success. To get your mind on the right track, the rest will follow.”
― Roy T. Bennett, The Light in the HeartAimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com6tag:blogger.com,1999:blog-5763498271020432071.post-12203656897094965932024-02-27T20:00:00.034-05:002024-02-27T20:00:00.150-05:00 2.28.24 <div style="text-align: center;"><u><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEh17zCHa_QC__bF0lE79Tt40JH0repGs7HhHFOa_6cX0m_btF9OpRHtTDhqQ2ptptznvJSuRZQSLFnTPeg3n9OmvUKFu2OL8vhmtRSjmtsoN98TPtfOOaRpYPYFhpj0__rK-nS9Qj-oMIJRxtnPVt-wqSwIzAsvb4iLnTEObgphacO7PRX5fZ0qCMQ9FQCr" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1080" data-original-width="1080" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEh17zCHa_QC__bF0lE79Tt40JH0repGs7HhHFOa_6cX0m_btF9OpRHtTDhqQ2ptptznvJSuRZQSLFnTPeg3n9OmvUKFu2OL8vhmtRSjmtsoN98TPtfOOaRpYPYFhpj0__rK-nS9Qj-oMIJRxtnPVt-wqSwIzAsvb4iLnTEObgphacO7PRX5fZ0qCMQ9FQCr" width="240" /></a></div><br />Every 2 Minutes for 10 Rounds:</u></div><div style="text-align: center;">2 Power Cleans for Max Load (record heaviest 2 RM)</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><u>Cash out</u></div><div style="text-align: center;">For time:</div><div style="text-align: center;">2-4-6-8-10 </div><div style="text-align: center;">Power Cleans (95/135#)</div><div style="text-align: center;">10-8-6-4-2 </div><div style="text-align: center;">Calories Air Bike</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><div><b>Community Notes:</b></div><div>This Friday begins the CrossFit OPEN, the workout will be programmed in all Classes on Friday 3/1 and a special Friday Night Lights (from 4:30-6:30) with a local social following. </div><div><br /></div><div>Weekend Classes 9 AM on both Saturday 3/2 and Sunday 3/3 will be at the Lyons Den - 555 w Beidler Rd. KOP.</div><div><br /></div><div>7- 8 AM OPEN GYM will be held at CFKOP on Saturday 3/2</div><div><br /></div><div>NO Kids Class Saturday 3/2 </div><div><br /></div><div><i>(regular schedule will resume next weekend)</i></div></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b>Quote:</b></div><div style="text-align: center;">6 Ways To Give Your Mind A Break: </div><div style="text-align: center;">1. Stop stressing </div><div style="text-align: center;">2. Stop worrying </div><div style="text-align: center;">3. Give rest to the problems weighing you down </div><div style="text-align: center;">4. Lighten up </div><div style="text-align: center;">5. Forgive yourself </div><div style="text-align: center;">6. Forgive others</div><div style="text-align: center;"> ― Germany Kent</div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com5tag:blogger.com,1999:blog-5763498271020432071.post-54005551753213104832024-02-26T20:00:00.024-05:002024-02-26T20:00:00.139-05:00 2.27.24 <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikLfDunl6JtyA3oXg8xbKtY_iP2_M8ReqHi6EnzOe973z0Z3cGPXZlo81J_sDNWRbwxHnupfMrkimKqjlJ3z2u-IYfskHwZH3Ked4rhEBwCwgV76INPFVFXFiHcDCeWk-fnd7yAOx2vIbM-deO1dZ3WLW5zN2tmSlXo3WEmXD3oF5tgMHLMTwO1Dn4UvSD/s1080/unnamed-24.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikLfDunl6JtyA3oXg8xbKtY_iP2_M8ReqHi6EnzOe973z0Z3cGPXZlo81J_sDNWRbwxHnupfMrkimKqjlJ3z2u-IYfskHwZH3Ked4rhEBwCwgV76INPFVFXFiHcDCeWk-fnd7yAOx2vIbM-deO1dZ3WLW5zN2tmSlXo3WEmXD3oF5tgMHLMTwO1Dn4UvSD/s320/unnamed-24.jpg" width="320" /></a></div><br /><div style="text-align: center;"><br /></div><div style="text-align: center;"> Take 20 Minutes to Build to a HEAVY 3 RM Back Squat</div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Cash Out:</b></div><div style="text-align: center;">5 Rounds:</div><div style="text-align: center;">In a 2:00 minute window:</div><div style="text-align: center;">12/15 Calories Ski Erg</div><div style="text-align: center;">5 Back Squats (@80% of 3 RM)</div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Community Notes:</b></div><div style="text-align: center;">This Friday begins the CrossFit OPEN, the workout will be programmed in all Classes on Friday 3/1 and a special Friday Night Lights (from 4:30-6:30) with a local social following. </div><div style="text-align: center;"><br /></div><div style="text-align: center;">Weekend Classes 9 AM on both Saturday 3/2 and Sunday 3/3 will be at the Lyons Den - 555 w Beidler Rd. KOP.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">7- 8 AM OPEN GYM will be held at CFKOP on Saturday 3/2</div><div style="text-align: center;"><br /></div><div style="text-align: center;">NO Kids Class Saturday 3/2 </div><div style="text-align: center;"><br /></div><div style="text-align: center;"><i>(regular schedule will resume next weekend)</i></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b>Quote:</b></div><div style="text-align: center;">“We have all known the long loneliness and we have learned that the only solution is love and that love comes with community.” – Dorothy Day</div>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com6