7.30.2009

W.O.D. 7.31.09
6AM and 12Noon WOD
5 Rounds for time of:
20 Wall Balls
20 Hang Power Snatch (45#/75#)
*at some point during the WOD complete 2 Rope Climbs

REMINDER:
Michael Pommerening of CrossFit Gotham featured above doing an "Aimee OHS" (although it looks more like a bad "Dancing with the Stars" episode...) is doing a Free Olympic Lifting Class during our 5:30PM and 6:30PM classes on Friday July, 31st. All CF KoPers are welcome!
Post class there will be a "lionshead" party and a BIG announcement!!!

Quote:
"The great thing in the world is not so much where we stand, as in what direction we are moving."
-Oliver Wendell Holmes
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6 comments:

  1. Chris P.July 30, 2009 at 10:05 PM

    if the announcement is that you're going on the actual Dancing with the Stars, then I already know

    ReplyDelete
  2. MirandaJuly 31, 2009 at 7:48 AM

    Man, I am going to miss the big announcement! I have to work tonight, not fair!

    ReplyDelete
  3. NicoleJuly 31, 2009 at 8:21 AM

    I am going back to the motherland aka Africa and will miss it too!

    ReplyDelete
  4. RayJuly 31, 2009 at 5:12 PM

    Did 4 rounds:
    Row 500 M (1:40/1:50/1:53/1:51)
    25 Push Ups
    25 Sit Ups

    Time: 20:10

    Warmed up now for the Oly session!

    ReplyDelete
  5. KitJuly 31, 2009 at 7:26 PM

    Humped 3 miles out to the rifle range in 30 min, shot for 12 hours, and humped back from the rifle range in 29 minutes. it was dry the whole way too...totally dry... similar to my humor right now...

    ReplyDelete
  6. RayAugust 1, 2009 at 5:39 PM

    Many thanks to Michael for a great Oly session last night. I appreciated the disciplined focus on the fundamentals, and I took a lot away from it.

    Sushi and whiskey was awesome too!

    ReplyDelete