9.26.2014

W.O.D. 9.27.14

Congratulations to the CFKoP ladies who competed at the Girls on Girls 3 throwdown at CrossFit Harmony! 
Congrats to Jill and Diane (and Mark C) who rode...LOTS of miles today in the MS bike race

 Front Squat:
1x5 @60% of your 1RM
1x5 @65% of your 1RM
1x5 @70% of your 1RM
1x5 @70% of your 1RM

then...

Max Muscle Ups in 10 Minutes

 record total reps or use this for skill or strength in the Pull-up or Dip...

Community Notes:
There will be NO competitors class today at 7AM.

 Quote:
"The secret of getting ahead is getting started."
-Mark Twain
at

3 comments:

  1. UnknownSeptember 27, 2014 at 6:53 AM

    When you find someone that has what you want ask them to be your mentor. Go where they go, do what they do and receive what they receive. This process is called 'modeling'.

    ReplyDelete
  2. Paul SSeptember 27, 2014 at 1:18 PM

    Flounder
    Kathleen
    Michal
    Rachel
    Bill
    Rich
    LP
    Caruso 225 PR

    Good work with the front squats and the "flounder" warm up.

    ReplyDelete
  3. UnknownSeptember 27, 2014 at 10:09 PM

    This comment has been removed by the author.

    ReplyDelete