W.O.D. 8.2.15

 Our lovely ladies in their coordinated outfits from the "King and Queen" of Prussia

Click here to see more photos from the King and Queen of Prussia.

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

Community Notes:
Join us today for OPEN GYM---from 11AM-1PM. Free for Members to work on a skill, strength, mobility or missed workout. 

Coaches Notes:
Advanced athletes can perform Sit-ups and Back Extensions (or Hip Extensions) on the GHD. Intermediate and partition between GHD and floor and Beginners should use the floor.

"Be thankful for what you have; you'll end up having more. If you concentrate on what you don't have, you will never, ever have enough."
-Oprah Winfrey

1 comment:

CFKOP iPad said...

Ashlea 30:16 (ghd hip ex/superman, abm sit-up)
Aimee 34:52 RX hip ex
Scott 22:30 (2rnds; ghd hip ex, abm sit ups)
Luis 29:38 (ghd hip ex/superman, abm sit-up)

Ryan A 25:21 (400m, ghd hip ex/superman, ghd/abm sit-up)
Matt E 34:56 (ghd hip ex/superman, ghd/abm sit-up)
Sheila 32:48 ( ghd hip ex/superman, abm sit-up)
Cline 27:12 (25 ghd hip ex/ 25 superman, 10 ghd/40 abm sit up)