W.O.D. 9.5.14

Back Squat:
1x10 @60% of your 1RM
1x8 @70% of your 1RM
1x8 @75% of your 1RM
1x8 @80% of your 1RM

 3 Rounds not for time:
15 GHD Sit-ups
15 Hip Extensions
200 Meter Run

Community Notes:
Join us at 5:30PM tonight for a FUN team WOD before our "End of Summer" Party! There may or may not be tug of war and water balloons involved. It's gonna be fun, we promise---an event not to be missed. See you there! Free for Friends and Family.  New members will receive FREE fundamentals and a free week at CFKoP. Remember to bring money for raffles that benefit Steve's Club King of Prussia (our non-profit for at risk youth).

"The supreme accomplishment is to blur the line between work and play." 
-Arnold J. Toynbee


Unknown said...

Never lose the child likeness in you. Do something fun everyday and be spontaneous. Your life will love you for it!

Aimee Lyons said...

Diane 260 x5
Rich 155
Lisa 75x3
Jackie 145
Jen F 80
Kara 80
Nick Z 205
Mark R
Fran 72
Jen S 40 /8 mins

Mark R said...

Mark R. 210x 6

Stephanie Vincent said...

Gina 110
Mike S 120
Kim 85
Ellie 95 FS

Peter 220
Mark 185
Jill 185

Pam 135
Holly 75

Paul S said...

Justin Form
Alex Form
Chris (FL)
Rachel 245 PR
Tim M.

Nice meeting you Chris, safe travels.