8.01.2019

W.O.D. 8.2.19

25 Kids between these strong 9:30 AM Moms!!!










 Take 15 Minutes to build to a 1 RM Turkish Get-up (R/L)
(you can use a Dumbbell or Kettlebell)

 then

 5 Rounds for time of:
50 Double Unders
10 Dumbbells Step Ups (35/50# to 20/24")

 Community Notes:
The 5:30pm/6:30pm classes will be in the ANNEX.

 Tomorrow is the Brawl in the Burbs VI Competition. Come out to cheer, judge, and support your fellow KOP participants in this 4 person team competition. Begins at 9am.

If you are available to help set up tonight, please consider coming in to get the gym ready!

 Good Luck to these CFKOP Athletes tomorrow!
Aimee, Carl B, Joe S, and Jilla
Jeff Paul and Andrew Mahle
Caitlyn B, Mike C, Steph Mc, Manny
Erin Murphy, Erin Mahle, Chris Sanders, Subhan
Dana Dilullo, Jamie Spak, Jon Pistilli, Sean S
Danielle Gambone, Marissa, Lucas S, Dave N
Randy, Braden, Colleen B, Jen C
Dana Hazard, Micah M, Natalie D, Sam F

 Quote: 
"Success isn't always about greatness. It's about consistency. Consistent hard work leads to success. Greatness will come." 
– Dwayne “The Rock” Johnson
at

6 comments:

  1. Danielle GamboneAugust 2, 2019 at 9:52 AM

    Laura A 40#,8:46rx
    Ryan 50#,12:36,20in,25 DUA
    JP:) 6:55 ladies rx
    Mak 30#,12:23,30,25 DUA
    Laura S 30#,12:17,20,25 DUA

    ReplyDelete
  2. Stephanie VincentAugust 2, 2019 at 4:22 PM

    Roberto 60 13:40 25du/20” w/50s

    ReplyDelete
  3. JennaAugust 2, 2019 at 4:38 PM

    930
    Jackie 50#/ 9:05 (20 du, 25#)
    Mary H 35#/ 8:33 (15#, 20du)
    Jill H 30#/ 8:11 (20#, 50 su)
    Jess A 30#/ 9:20 (15#, 10dua)
    Jess M 40#/ 8:55 (10 cal ski, 25#db, 13")
    Anna C =] 7:41 (15#/ 17", 50 su)
    Emily G 30#/ 8:40 (20#, 15dua)
    Julie R 45#/ 11:13 (30 du)
    Barb B 15#/ 9:11 (30 su, 10#)

    1215
    Rich A 70#/ 9:56 rx
    Steph C 40#/ 8:45 (20#, 30 du)
    Andrew Mc 50#/ 9:10 (40#, 20", 30 sec du)
    Bridget 45#/ 9:53 (10du)
    Pete D 90#/ 12:10 (30 du+su)
    Kevin H 50#/ 8:22 (35#)
    Tim H 45# pr/ 9:08 (10du, 35#, 20")

    ReplyDelete
  4. Stephanie VincentAugust 2, 2019 at 5:38 PM

    Alex t 35 14:53 25du 35
    Tunde 35 13:03 30dy 20
    Karen m 35 13:24 25du/20
    Bhargav 30 14:05 2xsu 20 to 20”
    Siva 30 14:35 2xsu 25
    Matt e 60 12:45 40
    Cory 100r/85l 12:55 30du

    ReplyDelete
  5. ManishaAugust 2, 2019 at 10:20 PM

    5:15/6a
    Jeremy D 50# 10:04 Rx
    Holly F 35# 11:00 24DU/25#
    Susan A 40# 10:30 30DU/20#
    Mark Sp 53# 12:17 35#
    Kevin B 50# 11:27 Rx
    King 60# 11:26 35#
    Yex 35# 10:44 25DU/30#

    Ben M 60# 13:35 25DUA/35#
    Jamie Sp 50# :)
    Justin C 53# 8:57 20#
    Julia C 30# 10:58 25#
    Mike P 70# 11:22 25DUA
    Mike M 70# 10:48 Rx (First Rx!!!)

    Manisha 10:59 20#

    ReplyDelete
  6. Justin CampanelliAugust 4, 2019 at 6:40 PM

    5:30

    Mike M: 30 10:40 35 single
    Chak: 40 10:26 35 15
    Sam M: 70 10:04 45 20"
    Jen C: 40 9:12 30#
    Coll B: 40 7:43 20#

    6:30
    Yasmine: 20 7:10 13"
    Laura St: 20 0:27 dub att
    Gia: 30 9:54 single 30
    Sarah J: HUGE progress on movement, less so on weight. 9:07 single 15
    Josh: 70

    ReplyDelete