W.O.D. 11.21.15

Congratulations to all of our "Junior" Lifters! 

It was their first time on the competition floor and they all did amazing!

Grace and Jovina both qualified for Youth Nationals! 

Thanks to our coaches and all the CrossFit KoP Family who went out to support these ladies today!

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Congrats to Jill and Alex for taking a top spot on the board in Mary!

"Mary" 

Complete as many rounds in 20 minutes as you can of: 

5 Handstand Push-ups 

10 One legged squats, alternating 

15 Pull-ups

Community Notes:
THANKSGIVING HOLIDAY SCHEDULE:

Wednesday, November 25th 
Daily WOD- 6am, 9:30am, 12:15pm Express, 4:30pm, 5:30pm, 6:30pm (no 7:30pm)
Open Strength- 6:30am, 5:30pm
NO BBC

Thursday, November 26th 
Amazing Race Family and Friends WOD- 8am
(No Regular Classes Adult or Kids)

Friday, November 27th 
Daily WOD- 9:30am, 12:15pm Express (No Early AM or Evening Classes)
Open Strength- 10:30am-1:00pm

 Saturday and Sunday November 28-29th 
Daily WOD 10am (no 9am)
Open Strength 11:00am
 No Kids Classes
All Classes in Annex

Quote:

"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it."

-Lou Holtz