11.07.2014

W.O.D. 11.8.14

 Bootcamp vs. CrossFit Dodgeball----CF wins!

 "Volcano Monster"
 The AOTM also plays Dodgeball!
Performance Program PR's
 Solid jumps at the Preschool class




"Fall Bootcamp"
Surprise visit from Vincent Vincent

Skill:
Spend 15 minutes working on handstand holds and/or handstand walks, wall walks, holds for time, lateral walks, against the wall or shoulder taps.

Then:
AMRAP in 8 Minutes of:
3...6...9...12...etc
Push Press (75/115#)
Toes to Bar

Community Notes:
Join us today for a SPECIAL Boot Camp at 9:00AM with Aimee.

There will be NO 11:00AM Open Strength tomorrow, Sunday 11/9, CFKoP is hosting a coaches training to better ourselves as coaches and sharpen our skills.

Quote:
It is not because things are difficult that we do not dare, it is because we do not dare that they are difficult. 
- Seneca

2 comments:

  1. Sara 84 RX
    Steph C. 93 #45 (1st HSPU!!)
    Flounder 83 #95
    Marcus 111 #95
    Diane 78 RX
    Anne 81 #55/KneeRaise
    Fayth 77 #55/KneeRaise
    Barb 96 #65/Floor
    Jonathan 69 RX
    Justin R. 90 RX
    Rachel 67 RX
    Caruso 71 RX
    Greg 75 #60

    ReplyDelete
  2. Boot Camp:
    Marci
    Shawna
    Kathleen
    Rachael
    Sarah
    Alona
    Jen
    Jenna
    Dana

    ReplyDelete