4.01.2015

W.O.D. 4.2.15

3 Rounds for time of:
 12 Back Squats (155/225#)
24 Box Jumps (24/30")

Community Notes:

CrossFit Endurance starts TODAY at 5:30PM at the Upper Merion Track.  Coach Tim will be waiting for you!

OPEN gym will be on Saturday, April 4th from 11-1PM...join us for a missed WOD, strength, skill or mobility.

Please join us on Saturday, April 4th for our annual Family WOD and Easter Egg Hunt at 1:00PM. Free for members, friends and family.

CrossFit King of Prussia will be CLOSED on Sunday, April 5th for Easter.

Quote:
"Expectation is the root of all heartache."
-William Shakespear

Photos:







at

8 comments:

  1. Tim PApril 2, 2015 at 8:09 AM

    6am
    Justin R 10:57 (155#)
    Mike S 13:38 (95#)
    7am
    Mark C 10:41 (185#)
    Jon P 10:28 (185#)

    ReplyDelete
  2. Aimee LyonsApril 2, 2015 at 1:13 PM

    8:30/9:30/12:15
    Cate 8:11 Rx
    Aimee 9:13 Rx
    Keith 9:39 Rx
    Josh B 11:00 135#/20 cal row
    Jonathan 11:24 205#
    Jessica 10:09 63/14
    Meggan 10:24 53/13
    Alejandra 10:14 93/21
    Barb 10:30 75/13
    Dianne 8:38 63/SU
    Jill A 9:11 Rx
    Jill H 10:33 85#
    Manisha 9:27 65/23
    Scott 10:47 115/24
    Jessie 11:32 95/24
    Sharon 14:18 95/17
    Alicia 12:23 65/20
    Morgan 11:08 45/17

    ReplyDelete
  3. Tim PApril 2, 2015 at 6:58 PM

    The Endurance Track workout was a success, and welcome to new member as well. Pictures i will load tonight!
    All hail..... as coach Keith came and did the whole workout of sprints, and that man hates running!

    200
    400
    400
    200

    Tabata Sprints!

    200
    400
    400
    200

    Rest was 2-3 minutes


    Keith
    Borden
    Laura Alt.
    Justin R
    Ellie
    Alona
    Jen S
    King
    Laura Coog.
    Theresa
    Amy

    ReplyDelete
    Replies
    1. KingApril 2, 2015 at 7:26 PM

      Nice job today coach Tim. I seriously cannot walk my children are making fun of me trying to get around the house.

      And for the record Keith is pretty fast, but sure whines a lot!

      Delete
    2. UnknownApril 2, 2015 at 9:56 PM

      I guarantee you I would whine way worse then Keith!!!

      Delete
  4. CFKOP iPad April 2, 2015 at 7:19 PM

    630

    Rachel 8:34 Rx
    Erik 16:18 165/30
    Leslie 9:30 83/20
    Patrick 15:30 115/30

    Giuls

    ReplyDelete
  5. Keith BApril 2, 2015 at 8:32 PM

    Hahahaha!! Sorry King! I'll try to tone down the whining in the future. But, I really do dislike running!!!!

    ReplyDelete
  6. Aimee LyonsApril 2, 2015 at 8:40 PM

    4:30/5:30
    Rich A 8:02 Rx
    Josh M 9:22 175#
    JZ 11:01 155/24
    Diane 8:55 rx with step up
    Andrew 14:18 155/24
    Josh P 9:18 135/24
    Regi 10:06 Rx
    Anne B 9:03 65/17
    Olan 14:31 195/30
    Rebecca 9:42 95/17
    Giulia 10:57 125/24
    Flounder 14:22 155/25
    Tim H 11:33 184/24
    Mike M 13:30 95/20
    Lindsey 10:11 75/17
    Ben 12:18 155/44
    Karen 12:14 103/18
    Shawna 12:36 100/20

    ReplyDelete