8.29.2013

W.O.D.8.30.13

Snatch Complex:

1-1-1-1-1-1-1

Snatch
Hang Snatch
Heaving Snatch Balance
OHS

Each rep consists of the above 4 movements, weight should be increased each time the complex (rep) is completed.

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:
“You have to do something in your life that is honorable and not cowardly if you are to live in peace with yourself.”
 – Larry Brown
at

3 comments:

  1. Paul SAugust 30, 2013 at 4:49 PM

    4:30 PM

    Agam 85#
    Taryn 45#
    Sharon Form
    Brandon Form

    Nice form on the overhead squats gang! Props to Brandon for coming to a snatch complex on his second class... not the easiest movement to begin classes with!

    ReplyDelete
  2. Stephanie VincentAugust 30, 2013 at 7:19 PM

    6am
    Brian E Form
    Brian H Form
    Kim G 65
    Erika 75
    Jay Form
    Klutch 125
    Ellie 55
    MIke S 75

    7am
    Seshu 75
    Mark C 130
    Chip 135
    Peter 125

    ReplyDelete
  3. Stephanie VincentAugust 30, 2013 at 7:24 PM

    9:30am
    arin 75
    anne 50
    Fayth 55
    Steph C 40
    Allison B form
    Jess S Form
    Beth 55
    Balmer 115
    Diane form
    susan form

    4:30
    Cris 125
    Ketih 155
    kate 105
    Regi 73
    Roman 115
    Kwon 125
    Sally 80

    5:30
    Ryan 215
    Kate C 100
    Bre 85
    Tim Mc 105
    Oleg 135

    ReplyDelete