W.O.D. 12.15.16

The 2016 Festivus Crew
 Your Coaches!
...and our members who have been with us for 5 Years +
all received a custom gym bag...we have 40 members who have been with us over 5 years!

21 Front Squats (105/155#) 
21 Pull-ups 
100 Double Unders 
15 Front Squats (105/155#) 
15 Pull-ups 
100 Double Unders 
9 Front Squats (105/155#) 
9 Pull-ups
100 Double Unders

Advent Day 15:
Max Handstand Hold
(against the wall and freestanding will both have M/F winners!)

Community Notes: 
What's the deal for Tonight?
 Festivus - our annual holiday party is tonight at 5:00PM!

Throughout the day we will offer a 6:00AM, 7:00AM, 9:30AM and 12:15PM regular CrossFit Class and Masters at 1:00PM.

At the 9:30 AM class there will be a variation of Festivus...bring a gift under $5 and come prepared to have some fun. 

There will be NO evening "regular" CrossFit classes or strength classes...ONLY Festivus! (so NO 4:30, 5:30, 6:30 or 7:30PM) 

Who is welcome at Festivus? 
EVERYONE (who is a member of CFKoP)! 

When should I arrive? 

 About 5:00 PM...and the WOD will commence closer to 5:30/6:00PM.

What should I bring? 
A gift under or about $5.00/$10.00 and a dish to eat or drinks to share.

 What should I wear? 
 A "festive" holiday sweater or something like it...we value creativity.

What should I expect? 
FUN, FRIENDS, COMMUNITY...AND...FEATS OF STRENGTH. You can also air your grievances and get your picture by the aluminum pole! We will provide a catered meal and some drinks. The WOD will be a team workout--your team will consist of a random selection.
Remember we will also pick the "yearbook" awards.

 Is it really worth coming? 

Great spirits have always encountered violent opposition from mediocre minds.
- Albert Einstein


Aimee Lyons said...

8:30 AM and 9:30 AM
Aimee 11:05 Rx
Jenna 19:58 (2rds DU, 85# GHD)
Gordy 16:39 115#

Cate 12:29 Rx
Dana 18:43 Rx
Joe M 18:13 (105#GHD/25's DU)
Mary 17:43 (75#) (25's DU)
Jonathan S 18:23 band 115#
Jill H 19:52 85#/ 50's DU
Laura P 13:43 95#
Ina 18:08 (band/55#/50's)

Tim P said...


Jeff B 14:54 (135#)
Kevin B 16:07 (125#)
Mark S 24:52 (115#) SU/DU/Band
King 19:19 (135#)
Mike S 23:10 (95#)
Katie M 27:10 (55#/SU/DUA)
Alona 19:39 (95#)
Ashley M 17:32 (65#,PU rom)

Kate K 19:14 (75#)
Lauren H 22:28 (105#) (band)

Aimee Lyons said...

12:15 or 1:00 Masters
David R 17:43 (50's DU)
Mike Sim 16:15 (135#)
Tim H 17:45 115 (2 mins du)
Jessie 21:10 70DU/75#
Nicole M 14:00 55#/band 2:00mins du
Miranda 17:04 83# rr
Rich A 10:41 rx
Meggan L 17:37 80#/2:00
Pam 15:43 (GHD)
Justin D 26:05 (25DU's 75#)

15/12/9 FS/PU/Row
Jodilee 12:11 53/band
Barb C 12:28 25/band
Steph V 11:39 DB/band
Terry 12:13 45#
Teresa 11:35 ish 35#
Barb Z 11:11 33#

Aimee Lyons said...

congrats to Alona and Kevin for winning the Advent challenge for HS hold