Happy Veterans Day!!!
A day where we honor and remember Military Veterans and I think about my Pop Pop who served in WWII at the Battle of the Bulge. RIP.

W.O.D. 11.11.09
"A hero WOD"
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

95/65 pound Overhead squat, 21 reps
42 Pull-ups
95/65 pound Overhead squat, 15 reps
30 Pull-ups
95/65 pound Overhead squat, 9 reps
18 Pull-ups

Gillian Mounsey trains to benefit Hope for the Warriors Part 3 - video [wmv] [mov]

Coaches Note:
Jason and I will be traveling to CrossFit Long Island City this weekend. I will be joining Gillian in a Muscle up as she tries to reach 100 in an hour!!! Coaches Nikki, Megs and Timmy will be on deck this weekend to put you though some kick ass WOD's...get ready for the Football Sunday WOD, I expect to see some Football Jerseys out in full force.


"Victory belongs to the most persevering."
- Napoleon Bonaparte

Aimee 8:21 Rx
Sam 13:40 Rx
Swine 10:44 Rx
Lisa 11:24 Rx
Tim P. 6:54 Rx
Jim C. 16:18 Rx
Jason 10:40 Rx
Mike F. 17:20 Rx
Jeff 12:30 Rx
Miranda 16:18 Rx
Mike B. 11:28 Rx
JZ 67# 12:37
Kerry 45# 16:51
Trisha 35# 15:04 (blue)
Nikki 63# 11:57
Beth 25# 12:17 (black)
Kelly 15:53 35# (green)
Patti 16:52 35# (green)
Chris S. 16:36 65#
Curtin Rod 14:25 65# (black)
Nicole 55# 21:13 (floss/blue)
Jamie 17:18 25# (green)
Todd 15:36 45#
Steph 10:21 65# (black)
Doreen 10:18 65# (green)
Donkey 17:14 15# (black/blue/green)
Kristen S. 12:19 (33#) (blue)


Anonymous said...

Just wanted to say again...congrats on last night Aimee...def a success. You will empower many women through CrossFit, through ventures like this and MORE! I wish all women could know how strong they are!

I encourage regular members to attend a "lite" class, think us being there helps give a true taste of crossfit experience!

Anonymous said...

You are amazing, lovies. Tu Mami

Nikki said...

Steph - I think last night's success was definitely due in part to all the current cfkop members who came to workout. You all set the pace, helped the the new athletes learn the exercises, encouraged them when they got tired, and most importantly shared your enthusiasm! Great job to everyone involved :)

Aimee Lyons said...

Last nights CrossFit Lite class was truly inspiring and empowering. To watch current members inspire their friends, sisters, mothers and daughters was with out a doubt...AWESOME! Everyone fought side by side through the pain I still saw smiles the whole time! Broad General Fitness, Broad General Fun for EVERYONE, regardless of age or ability!

Anonymous said...

I thought it was a huge success!! So nice to see so many women/kids of all ages together like that...

Dorothy said...

I noticed that you don't have (jumping) next to your pullups. Way to go lady! Jackie really enjoyed meeting you last night. If she can walk by next week she should be back for another Lite class.

Anonymous said...

Dorothy...I wish that jumping didn't describe my pull-ups!! I am doing a blackband/jumping hybrid, using my arms as much as possible (with a little help of one leg)...one more step closer i think!

Jackie was really cool! Tell her I said to get her butt there next week!! I am expecting to see her again at crossfit :-) She would be ripped before you know it...she already has guns!

Jason Lyons said...

For the record, this post is haunted because I changed the type to normal from bold three times now and it keeps coming back. What is going on here...seriously?

Nicole said...

Aimee and Jason-

Thanks for pushing me through this wod. I needed all the help I could get last night. It was a tough one for me!