Byrnsie
Drew
Meg - Birthday Girl!!
Enjoy your day!
Susan - PRESS!
Shoulder Press
5-5-5-5-5
then
5 Rounds for time of:
5 shoulder press @ 80% of your 5 RM
25 Double Unders
Community Events:
Want a fun fitness experience with your kids? Considering signing the family up for the Color Me Rad 5K on Sunday, June 17 in Philadelphia. Click here for registration and more information. When you sign up join, Team: Rad at all Ages; Captain Last Name: Vincent, 8:15am heat. Children under 8 are free to participate. Early Registration discount until 4/14.
Quote:
"Confidence... thrives on honesty, on honor, on the sacredness of obligations, on faithful protection and on unselfish performance. Without them it cannot live."
-Franklin D. Roosevelt
Results:
Rebecca 58 9:55/47
Paul F 155 9:02/125
Mike S. 75 13:16/60/DUA
Tim914 125 4:00/95
Chip 135 4:50/115
Mike W. 95 6:15/75
Lauren 55 9:45 45/15DUA
JenS 70 5:33/55
Peter 105 6:50/85
Mark 102.5FM 8:25/80/DUA
Mike D.F. 95 5:53/75/DUA&SU
Nate M 105 / 9:29
Rachael 55 / 7:31
Luke 115 / 10:12
Jeff 105 / 5:24 (115 x 4)
Erika 60 / 9:20
Kate K 70 / 7:04 dua
Stone 105 / 11:22
Anja 55 / 9:00
Aimee 85 / 4:26
Steph 90 / 8:18
Sharon 80 / 6:21
Sarah J 55 / 8:36 dua
Olan 135/6:43
Byrnsie 135/3:44
Dan L. 120/7:15
Drew 125/10:46
Russell 100/10:51
Jim C. 100/10:11
Becky 57/9:48
Susan 65/7:29
Jess C. 60/11:48
Diego 85/10:32
Meg B(birthday girl!) 63/7:20
Alexis 63/15:44
5-5-5-5-5
then
5 Rounds for time of:
5 shoulder press @ 80% of your 5 RM
25 Double Unders
Community Events:
Want a fun fitness experience with your kids? Considering signing the family up for the Color Me Rad 5K on Sunday, June 17 in Philadelphia. Click here for registration and more information. When you sign up join, Team: Rad at all Ages; Captain Last Name: Vincent, 8:15am heat. Children under 8 are free to participate. Early Registration discount until 4/14.
Quote:
"Confidence... thrives on honesty, on honor, on the sacredness of obligations, on faithful protection and on unselfish performance. Without them it cannot live."
-Franklin D. Roosevelt
Results:
Rebecca 58 9:55/47
Paul F 155 9:02/125
Mike S. 75 13:16/60/DUA
Tim914 125 4:00/95
Chip 135 4:50/115
Mike W. 95 6:15/75
Lauren 55 9:45 45/15DUA
JenS 70 5:33/55
Peter 105 6:50/85
Mark 102.5FM 8:25/80/DUA
Mike D.F. 95 5:53/75/DUA&SU
Nate M 105 / 9:29
Rachael 55 / 7:31
Luke 115 / 10:12
Jeff 105 / 5:24 (115 x 4)
Erika 60 / 9:20
Kate K 70 / 7:04 dua
Stone 105 / 11:22
Anja 55 / 9:00
Aimee 85 / 4:26
Steph 90 / 8:18
Sharon 80 / 6:21
Sarah J 55 / 8:36 dua
Olan 135/6:43
Byrnsie 135/3:44
Dan L. 120/7:15
Drew 125/10:46
Russell 100/10:51
Jim C. 100/10:11
Becky 57/9:48
Susan 65/7:29
Jess C. 60/11:48
Diego 85/10:32
Meg B(birthday girl!) 63/7:20
Alexis 63/15:44
Just in case your not on the facebook group...
ReplyDeleteTonight at 6:30p we will host our monthly Kid/Adult Team WOD. Tonights WOD is a CrossFit Easter Egg Hunt Challenge. It will be an 'AMEP.' It will be outside. if you have an easter basket laying around bring it. Bunny ears welcome.
P.S. Im also the team captain for the Color Me Rad 5K, for team "Rad at all Ages." You can contact me at stephanie@radicalhateloss.com or 610-308-2507.
Steph,
ReplyDeletecan we bring our own kids - are there age limits?
6am
ReplyDeleteRebecca 58 9:55/47
Paul F 155 9:02/125
Mike S. 75 13:16/60/DUA
7am
Tim914 125 4:00/95
Chip 135 4:50/115
Mike W. 95 6:15/75
Lauren 55 9:45 45/15DUA
JenS 70 5:33/55
Peter 105 6:50/85
Mark 102.5FM 8:25/80/DUA
Mike D.F. 95 5:53/75/DUA&SU
Welcome to CFKOP Mike F, no that won't work, How about Mike Fab, that won't work either, how about Fabel (to close to Faby)....Lets go with Mike DF for Mike David Fabel! Thanks for visiting Tim (from CrossFit 914) blazin fast time on the workout!!
Yes King, bring your Kids!! No it says its open to all ages... you will just have to pay the registration fee for kids 8 and up!
ReplyDeleteOops King- I just realized you meant for the workout tonight!! Yes, their is a minimum age of 7yrs old for the class. First kids class is free!!
ReplyDeleteHappy 40th Birthday to my beautiful wife Megan. She is an inspiration on top of a great mom and wife!!! And she puts up with me......bonus.
ReplyDeleteKevin
Happy birthday Meg B! Hope you have a special day!
ReplyDeleteThis comment has been removed by the author.
ReplyDeleteHappy birthday Meg B!!!!! Hope you have a great day.
ReplyDeleteHappy Birthday Meg B!
ReplyDeleteHappy Birthday Meg!!
ReplyDeletehappy birthday, Meg B! hope you enjoy your special day! hope that husband of yours treats you right today (and everyday)!
ReplyDeleteHappy Birthday, Meg! Enjoy the beautiful day!
ReplyDeleteHappy birthday Meg! Thanks for the burpees!
ReplyDeleteMeg- enjoy your evening!!! have a great birthday. You left your purple coat at the box, hung it on the hook for you.
ReplyDelete4:30 results
ReplyDeleteNate M 105 / 9:29
Rachael 55 / 7:31
Luke 115 / 10:12
Jeff 105 / 5:24 (115 x 4)
Erika 60 / 9:20
Kate K 70 / 7:04 dua
Stone 105 / 11:22
Anja 55 / 9:00
Aimee 85 / 4:26
Steph 90 / 8:18
Sharon 80 / 6:21
Sarah J 55 / 8:36 dua
Dua = double under attempts
Way to push for that 5 rep max tonight... Everyone stayed true to form and avoided the instinct to push press...awesome job.
Happy birthday, Meg!
ReplyDeleteHappy birthday, Meg!!
ReplyDeleteMike and Sarah W
Steph
ReplyDeleteThere's a Groupon for race entry for the Color Me Rad 5K
http://www.groupon.com/deals/color-me-rad-philadelphia?c=button&s=body&division=philadelphia&utm_source=newsletter&utm_content=all-deals_philadelphia&utm_medium=email&utm_campaign=color-me-rad-philadelphia&sid=11145240&date=20120406&p=5&addxe=QkFSQkFSQUFXSUxUQFlBSE9PLkNPTQ==&user=f5415fea227729a239411f11623178172946c3d4c93f0c827d30273d7ee871da