8.08.2013

W.O.D.8.9.13





AMRAP in 20 Minutes:
250 Meter Row
3 - 15 ft Rope Climbs
6 Handstand Push-ups
9 Burpees

Community Notes:
The King and Queen of Prussia, our annual competition will be held tomorrow; Saturday August 10th.  There will be no regular classes.  If you are one of the 50 competing---GOOD LUCK! We are very excited to host the event and see everyone compete.  If you are not competing please stop by to cheer on your fellow CF-KoPers!!!

Quote:
"Associate with men of good quality if you esteem your own reputation; for it is better to be alone than in bad company." 
-George Washington
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9 comments:

  1. Sarah J.August 9, 2013 at 1:19 PM

    Nooner

    Vinny 5 Rx
    Justin H 4 Rx
    Marni 4 RP/SB

    Tim Mc

    ReplyDelete
  2. UnknownAugust 9, 2013 at 1:20 PM

    Great job today at the nooner!!!

    ReplyDelete
  3. Stephanie VincentAugust 9, 2013 at 4:54 PM

    How dare you ladies give your coach the finger? best photo ever!

    6a
    PaulyD 4 Att/rp, ROM
    Gina 4 att/rp, ROM
    Kim G 4 holds/rp, sb
    JK 5 rp, hshold
    Erika Att, HSkickup
    Lam 4 ROM
    Klutch 4 Rx

    7a
    Alex 3, ROM
    King 3 Rx
    Scott (tn) 3 ROM
    Nick C 4 abmat

    9:30a
    Rich 3 RP, SB
    Killa 4 Abmat
    Anne 3 rp, sb
    Fayth 4 att/rp, 2abm
    Aimee 3 rx
    Alison K :-)
    Alison B 4 rr, sb
    GG 3 RR, HSkickup
    Diane 3 rp, sb
    Maisha 4 MSc
    Beth O 4 Msc
    Steph I MSc

    3:30p
    Justin R 4 rp,sb
    Rinat 4 abm
    Jess S 3 rp,sb
    Mark B 4 rp, 2abm
    Tara S 4 rp,sb
    westwood 3 att/rp,sb
    luke (va) 3 rp, 2abm
    Natalia 4 rr,hshold


    Nice work on a long one!

    -Steph

    ReplyDelete
  4. Stephanie VincentAugust 9, 2013 at 4:55 PM

    Erika got 3, and Steph I 4

    ReplyDelete
  5. Stephanie VincentAugust 9, 2013 at 6:34 PM

    530:
    Lizzie 4scale
    Shawn 3 scale but full climbs
    Borden 3 scale
    Jody 4 scale
    Sandeep 2 scale
    Sharon 3 scale
    Kevin 2 scale

    ReplyDelete
  6. KingAugust 9, 2013 at 6:58 PM

    Nice job Vinny - 5 is pretty sweet!

    ReplyDelete
  7. KingAugust 9, 2013 at 6:58 PM

    Nice job Vinny - 5 is pretty sweet!

    ReplyDelete
  8. KingAugust 9, 2013 at 7:00 PM

    Good luck to all the KOP'ers tomorrow - so bummed I cannot participate. someone please provide some updates on facebook if possible.

    ReplyDelete
  9. Aimee LyonsAugust 12, 2013 at 9:58 PM

    John M 3 (sb, rp)
    Joe P 2 (Rx)

    ReplyDelete