11.23.2014

W.O.D. 11.24.14


 Jill A. and Rich A. (no relation) crank out butterfly pull-ups!
Rich A! 
Jackie
 Welcome back Matt!
 Coaches Tim, Keith and Giulia get down to work on this WOD!
Keith hits a PR at 216# power snatch today in addition to this WOD!
Patrick
15 Strong at the 9:30AM Class!

"Evil Cough"
2 Rounds of: 
7min AMRAP of: 
15 Clean and Jerks (105/155#)
20 Pull Ups 
30 Push Ups 
40 Air Squats 
3min Rest 

 For Total Reps

Community Notes:
Don't forget about Festivus on 12/4, our annual holiday party. Dress in your most "festive" wear, come with some drinks and pot-luck and a "special" gift about $5 or so...We will perform feats of strength.

Thanksgiving Schedule:
Thursday, 11/27= 8:00AM Amazing Race

 What is the Amazing Race? It's our 4th annual Thanksgiving morning team scavenger hunt. You will work in teams or 3/4 or 5 and race through the local streets surrounding CrossFit King of Prussia. You and your team will have tasks to complete and be given clues to local hot spots. All members, family and friends are welcome. This is a FREE class.

 Friday, 11/28: 9:30AM- CrossFit 12:15PM- Express CrossFit 1:00PM-Open Strength

 Saturday, 11/29: 10:00AM- CrossFit 11:00AM YOGA 11:00AM- Open Strength 

Sunday, 11/30: 10:00AM-CrossFit 11:00AM-Open Strength

Quote:
Infuse your life with action. Don't wait for it to happen. Make it happen. Make your own future. Make your own hope. Make your own love. And whatever your beliefs, honor your creator, not by passively waiting for grace to come down from upon high, but by doing what you can to make grace happen... yourself, right now, right down here on Earth.
-Bradley Whitford
at

9 comments:

  1. Aimee LyonsNovember 23, 2014 at 10:52 PM

    The "Giving" TREE is up at the box, please sign your name next to the gift you want to donate.

    ReplyDelete
  2. Tim PNovember 24, 2014 at 5:58 AM

    Adding to this list, If anyone is interesting in a 5k Turkey Trot on thanksgiving morning the one I've done for quite a few years is called the Seven Summits Turkey Trot.
    It's held at Wilson Farm Park in Chesterbrook, sort of behind the Trader Joes Gateway shopping center in Wayne. It's been a huge fun race and recently last year about 700-800ppl signed up. For some reason this local 5k really brings out a lot of people, and I've brought many of my high school track athletes there as well as KOPers.
    Cost is $25. Look it up, seeya there.

    ReplyDelete
  3. CFKOP iPad November 24, 2014 at 8:15 AM

    Farah 213 83/rom/snake
    Pete 169rx
    Alex 224 40#db

    ReplyDelete
  4. CFKOP iPad November 24, 2014 at 11:34 AM

    9:30am
    Erika 147 45#
    Chris T 200 53#
    Diane 200 95# sto
    Rich A 221 Rx
    Jackie 202 85#
    Fran 200 40#
    Bootytooch 166 90#
    Jill H 183 65#
    Kara 208 53#
    Darcy 204 53#
    Alejandra 220 45#
    Manisha 186 50#
    Jen S 242 35#
    Alona 214 75#
    Jonathan 220 95#



    ReplyDelete
  5. Paul SNovember 24, 2014 at 6:19 PM

    Denise 171 #65/Band
    Jon P. 217 RX
    Barb 185 #80 MOD
    Gavin 239 #75
    Fugo 161 #53 MOD

    ReplyDelete
  6. Aimee LyonsNovember 24, 2014 at 9:00 PM

    3:30PM. 4:30PM, 5:30PM
    Regi 184# 65#
    Justin R 166 135#/situps
    Patrick 200 175#
    Ly 222 55#
    Matt 110 95#
    Joy 211 65#
    Keith 223 Rx
    Giulia 192 Rx
    Tim Mcc 223 125#
    Dana 213 65#
    Josh 126 115#
    Shawna 107 65#
    Joe 161 95#
    Jason I 186 135#
    Kevin 168 115#

    ReplyDelete
  7. UnknownNovember 25, 2014 at 10:21 AM

    Aimee - the typo makes me look impressive but I was at 135 not 175.

    ReplyDelete
  8. Aimee LyonsNovember 25, 2014 at 12:47 PM

    Aimee 239 rx
    Cate 226 rx

    ReplyDelete
  9. UnknownNovember 25, 2014 at 10:20 PM

    5:30 Mobility

    Justin R
    Jill C
    Matt H
    Patrick

    6:30

    Jerry 125# 218
    Michal #75 139
    Conn 115# 163
    Jeff B 135# !73
    Dave N 135# 106
    Fayth 65# 180
    Anne 55# 185
    Dave S 115# 179
    Matt B 135# 146
    Steph C 60# 217 w/bands

    ReplyDelete