W.O.D. 1.11.18

For Time: 

50/40 Calorie Bike or Row 

50 WallBalls (14/20#) 

50 GHD Sit-Ups 

50 WallBalls (14/20#) 

50/40 Calorie Bike or Row


Community Events:
On Saturday evening (1/13), at 8:00PM please join us for a CrossFit KoP "Night Out" at the Great American Pub in Conshohocken.

On Sunday afternoon (1/14), at 11:00AM please join us at the box for the kick off of the Nutrition Challenge. We will also be running the workout "Cindy" at the 9/10 AM classes that day if you would like to make up that TEST DAY and the benchmark of the nutrition challenge.

Body Measurements and photos can be done before the lecture or after. 

Quote:

“Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success.”

—Pablo Picasso