W.O.D.8.28.13

Welcome back Jay E!

A-Helen-RAP

As many rounds as possible in 25 Minutes of:

400 Meter Run

21 Kettlebell Swings (35/55#)

12 Pull-ups

Coaches notes:
We are starting to take an extra safety precaution...these runs (as all runs in the future) will start at the barricades and finish there. Please walk across the road to insure your safety prior to entering the box before the next exercise of the round.  We can happily add an extra 5 seconds to the wod (per round) or deduct (based on the wod) if you feel the extra 15 feet of walking has inhibited your time/reps please talk to your coach. 

Community Notes:

All weekend classes (8/31 and 9/1) including Sunday's Open Gym from 11-1PM will be held at the Annex this weekend.

On Labor Day, Monday 9/2, CrossFit KoP will be open for a 10:00 and 11:00AM Class and 12:00 Barbell Club.  This will count as a regular class for members, Friends and Family are welcome.

Quote:

“Age is no barrier. It’s a limitation you put on your mind.” 

– Jackie Joyner-Kersee