4.19.22

For time:

25 Pull-ups

25 Box Jumps (20/24")

25 Power Cleans (65/95#)

25 Pistols

40/50 Calorie Row

25 Pistols

25 Power Cleans (65/95#)

25 Box Jumps (20/24")

25 Pull-ups

Community Notes:

Please join us for a Tie Dye Community Day on Saturday 4/23 at 11:15 AM. 

All ages and family and friends are welcome, we have CFKOP shirts to sell for you to TieDye or you can bring your own!

This weeks quotes will be brought to you from the South!!!

I missed ya'll but learned a lot 

Southern Slang: 

"She was Madder Than a Wet Hen" 

Have you ever seen a wet hen? If so, you know that being madder than a wet hen is very mad indeed.

4.18.22

TEST DAY - RECORD RESULTS

 2 RM Front Squat

Cash out:

Timed 800 Meter Run

Quote: 

“If you change the way you look at things, the things you look at change.” 

Dr. Wayne Dyer

4.17.22

3 rounds each for time with a partner: 

"you go I go style"

400/500-m row 

21 burpees 

400-m run

Quote: 

“You cannot change your destination overnight, but you can change your direction overnight.” 

-Jim Rohn

4.16.22

FIGHT GONE BAD:

3 rounds for max reps of: 

1:00 wall-ball shots (14/20 lb)(9/10 ft) 

1:00 sumo deadlift high pulls (55/75 lb) 

1:00 box jumps (20 in) 

1:00 push presses (55/75 lb) 

1:00 rowing calories 

Rest 1:00

Quote: 

“A wise man changes his mind, a fool never will.” 

-Icelandic Proverb

4.15.22

15-12-9: 

Strict handstand push-ups 

*Complete 21 sit-ups after each set. 

15-12-9: 

Strict ring dips 

*Complete 21 sit-ups after each set. 

15-12-9: 

Push-ups 

*Complete 21 sit-ups after each set.

Community Notes:

Join us tomorrow 4/16 at 10:15 AM for CrossFit Kids with Coach Megs.

Ages 6-12 are welcome.

Quote:

"If you don't like something, change it. If you can't change it, change your attitude."

-Maybe Angelou

4.14.22

TEST DAY - RECORD RESULTS

'HELEN' 

3 Rounds for time of:

400 Meter Run 

21 Kettlebell Swings

12 Pull-ups 

Community Notes:

Join us on SATURDAY 4/23 at 11:15 AM for a Community Event!

We will be hosting a Tie Dye Day... purchase a CFKOP Crop or T-shirt for the event or bring your own!

Everyone is WELCOME!

Quote: 

“Growth is painful. Change is painful. But nothing is a painful as staying stuck somewhere you don’t belong.” 

-Mandy Hale

4.13.22

Hang Power Clean 

3-3-3-3-3-3-3

Cash-out:

AMRAP in 7 Minutes:

7 /10 Calories Ski

7 Hang Power Cleans (at 60% of 3 RM)

7/10 Calories Row

7 Hang Power Cleans (at 60% of 3 RM)

Quote: 

“A change in behavior begins with a change in the heart.” Anonymous

4.12.22

TEST DAY - RECORD RESULTS

'Amanda'

9-7-5 reps of:

Ring Muscle Ups 

Squat Snatches (95/135#)

CLICK HERE to read about who Amanda was...

Quote: 

“Don’t be afraid to give up the good to go for the great.” 

-John D. Rockefeller

4.11.22

"Run the streets Pete"

For time:

30*20*10* reps of:

Deadlift (155/225#)

Dumbbell Front Squat (35/50#)

* After each set complete a 400 Meter Run

Community Notes:

Join us on SATURDAY 4/23 at 11:15 AM for a Community Event!

We will be hosting a Tie Dye Day... purchase a CFKOP Crop or T-shirt for the event or bring your own!

Everyone is WELCOME!

Quote: 

“Today I have the power to change my story.”

-Anonymous

4.10.22

10 Rounds for time of:

400 M run 

or

500 M row

or 

1000 M C2 bike

** rest 2:00 between rounds**

Quote: 

“Pain can change you, but that doesn’t mean it has to be a bad change. Take that pain and turn it into wisdom.” -Anonymous

4.9.22

For time:

15 Wallballs (20/30# to 9/10 ft)

15 Burpees Over the Bar

5 Clean and Jerks (155/225#)

12 Wallballs (20/30# to 9/10 ft)

12 Burpees Over the Bar

4 Clean and Jerks (155/225#)

9 Wallballs (20/30# to 9/10 ft)

9 Burpees Over the Bar

3 Clean and Jerks (155/225#)

Community Notes:

Join us for Kids Class at 10:15 AM today with Coach Megs!!!

Quote: 

“Education is the most powerful weapon which you can use to change the world.” 

Nelson Mandela