CrossFit KOP

Happy Birthday Coach Nikki!
Let's also wish Nikki well as she travels to her CrossFit Gymnastics Certification next weekend...in Las Vegas. Just remember Nikki, not everything that happens in Vegas stays in Vegas. Please bring that knowledge back to the box!

W.O.D. 2.16.10
Over Head Squat
3-3-3-3-3

then:
3 Rounds
15 OHS @ 60% of your 3 RM
15 Knees to Elbows
1 Rope Climb

Read:
Nutritional Synergy: Robb Wolf + Whole9

Community Notes:
On Sunday at 1:00PM we will be hosting a Family Fitness WOD. This class is developed for Parents and Children...of all ages. Teach your children at an early age that learning physical movement (CrossFit) is not a chore...but that it is broad general FUN! This class will be in lieu of our regularly scheduled Kids class that occurs at 11AM. Members and non-members are welcome. This is a FREE class.

Would anyone like to see a Wednesday 4:30 PM class on the schedule? Post to comments if this would interest you.

The Friday 6AM class will be CANCELED. Sorry for any inconvenience.

Click here for the up to date CrossFit KoP Schedule.

Quote:
"A man must love a thing very much if he not only practices it without any hope of fame and money, but even practices it without any hope of doing it well."
- G. K. Chesterton

Results:

Kara: 80#/11:12 @ 50#

Steph R: 95#/12:32 @ 55#

Aimee: 140#/8:15 @ 85#

Tim P: 155#/7:10 @ 95#

Cindy: 75#/7:37 @ ?

Jeff: 115#/8:25 @ 75#

Miranda: 100#/?

Curtin: 100#/8:22 @ ?

Nikki: 115#/7:22 @ 65#

Kerry: 85#/10:01 @ 55#

JZ: 115#/9:13 @ 65#

Kelly G: 58#/9:45 @ 33#

Katie: 33#/9:29 @ 20#

Han: 135#/14:31 @ 83#

Jason: 205#/12:27 @ 125#

Jim C: 165#/10:53 @ ?

Todd: 75#/10:48 @ ?

WestWOD: 95#/11:40 @ 65#

Jay: 185#/10:59 @ 115#

Shawn: 155#/9:43 @ 95#

Donkey: 55#/14:11 @ 35#

Roger: Form/11:57 @ PVC

Liz: 65#/12:38 @ 35#

Kathleen: 40#/10:38 @ 35#