8.19.2015

W.O.D. 8.20.15




 Welcome to Mike S!














Welcome Alex!
"Farmstrong"
10 Rounds for time of:
1 20ft Rope Climb (to the top!)
100 ft Farmers Carry (53/70#)
250 Meter Row

(Time cap 20 Minutes)

Community Notes:

 YOGA today at 10:30 AM--Join us!

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Don't forget about the last of our Summer Running Clinics with Coach Tim! Thursday, 8/20 at 6:30PM.
‘SPRINTING- and why you need it!' This clinic will focus on how to warm up properly for a sprint workout so that you can maximize performance and prevent injury. We will also go over the benefits of sprinting for your current training, as well as your long-term fitness as you age. The clinic will be capped off by a workout!

All levels and abilities welcome! $25 registration fee (free for CFKOP Members)

Meet at the Upper Merion High School Track at 435 CrossField Road, King of Prussia.

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Also....don't forget about our Shopping evening today from 6-9PM at Athleta, if you want to join us and get 25% off post to comments or email crossfitkop@gmailcom.

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All weekend classes will be held in the Annex, 110C Dekalb Street, meet and park there.

Quote:
“Our greatest glory is not in never failing, but in rising up every time we fail.”
- Ralph Waldo Emerson
at

6 comments:

  1. Tim PAugust 20, 2015 at 8:43 AM

    Manisha 20min cap, 8rounds, 15foot rope climb
    Justin D cap, 6rounds R.P.
    Matt Ry cap, 6rounds, R.P.
    Jeff B cap 7rounds, 15'
    Laura Alt. cap, 8rounds, 15'
    Mike Simon.cap, 7rounds, R.P.

    7am
    Nick C cap, 8rounds +1rope climb Rx
    Peter W cap, 8 rounds, 15'

    ReplyDelete
  2. Aimee LyonsAugust 20, 2015 at 12:12 PM

    20 minute cap, rounds recorded.
    Jill A 6 (1/2 20 ft/ 1/2 15 ft)
    Ravi 4 + climb + carry 15 ft
    Steph C 6 Rx
    Fayth 6 (2pull each round)

    ReplyDelete
  3. CFKOP iPad August 20, 2015 at 1:03 PM

    Express
    20 cap
    Pam 7 Rx
    Erika 6 sc
    Jon p 5 sc
    Tim h 7 sc
    Scott 6 sc
    Denise 7 sc

    ReplyDelete
  4. CFKOP iPad August 20, 2015 at 2:04 PM

    Masters
    Barbara 6 + 183 meters
    Terry 6 + 209 meters
    1 rope climb, 10 Wallballs 250m row

    ReplyDelete
  5. CFKOP iPad August 20, 2015 at 7:40 PM

    630

    Raj 6 sc
    Josh M 8 Rx
    Rachel 6 4-20ft, 2-15ft
    Dave 6 Rx
    Alex 6 sc
    Nico 6 sc
    Alicia 5sc

    Giulz

    ReplyDelete
  6. Aimee LyonsAugust 20, 2015 at 10:12 PM

    Nice intensity Evening crew...glad all the animals came out to play!
    #possum #fox

    Justin R 7 15 ft (almost 8)
    Olan 6 Rx
    Roman 8 rx
    Maddy 6 15 ft
    Anne 7 2 pulls/35#
    Shelia 7 2 pulls/35#
    King 5 Rx
    Mike 5 15 ft
    Rich A 7 Rx (almost 8)
    Possum 6 sc a few ropes
    #keithie 7 rx
    Ryan 7 Rx
    Silver fox 6 rx
    Mr intensity 6 sc
    Tre 5 rx
    Giuly 5 sc (1st time up to 20!!!!!! )
    Jenna 6 sc
    Shawna 6 sc

    ReplyDelete