3.08.2020

W.O.D. 3.9.20









HELEN - TEST DAY RECORD RESULTS
Three Rounds for time of:
Run 400 Meters
21 Kettlebell Swings (35/53#)
12 Pull-ups

Community Notes:

CrossFit KoP is bringing a Day of Beauty to You!!!!

Join us as we welcome SAM- of Bad Girl Brows and Yazmina from NORDSTROM Beauty on March 24th from 12:30PM through the evening! You can sign up at the front desk for a Brow wax, skin care consult and make-up touch up!


It's time to SPRING into FITNESS!

Our next ON-RAMP (class for beginners to CrossFit) begins on Tuesday March 10th at 5:30 PM!
This costs ONLY $75; NEW athletes will get 6 classes of fundamentals and a FREE week of unlimited membership + InBody scan.

Honoring Air Force Master Sgt.  Michael Maltz

Join us on FRIDAY March 13th for the Maltz Challenge in all classes and a special 1:00 PM session open to all Military, Police and Law Enforcement officers at 1:00PM (CFKoP members welcome too!)


Quote:
"If you cannot do great things, do small things in a great way." 
-Napoleon Hill

7 comments:

Jenna said...

930
Frank 10:36 rx
Mark m 11:48 rx
Jerry t 11:45 rx
Andrew t 12:52 (8 pu)
Jackie 13:46 (band, rus)
Mary 15:02 rx
Emily g 11:58 rx
Jess m 12:03 rx
Jill h 12:59 rx

330
Jenna 11:55 rx
Steph v 13:10 (1k c2 bike, band)
Remer 9:07 rx
John mc 13:18 (8 band pu)
Matty bo 13:22 rx

Jenna said...

430
Chris l 10:33 rx
Renee 14:28 (26, band)
Josh mc 9:48 rx
Ryan w 13:30 (44)
Mike mit 13:30 (44)
Olan 11:39 rx
Alex tu 13:40 (35)
Ryan s 10:00 rx
Marissa 10:29 rx
Beenash 15:36 (rom, pu)

Stephanie Vincent said...

12:15
web 11:59 end/44
matt t 10:30 rx
geoff 14:15rx
Rich a 11:15 rx
meg o 10:15rx
pam 10:07 rx
Meg O 10:15rx
pam 10:07rx
Dana d 9:55 rx
Pete 10:43rx
Jp 10:35rx

Masters
anne 15:32 400mski/25/bnd
cathy 13:04 erg bike 800m/bar row/13#
BARB B 13:20 16#/BND
TERRY 15:54 20#
Ina 14:02 jpu/25#
Shawn 13:37 rx

Jenna said...

530
Sam f 10:57 rx
Joe s 10:23 rx
Erin m 10:36 rx
Andrew m 8:13 rx
Braden 9:24 rx
Colleen =)
Jamie s 9:54 rx
Mark sp 11:24 rx
Kevin h 9:49 rx
Keith b 11:00 (1k c2 bike)
Katie r 12:48 (1k c2 bike, 20# db, band)

Manisha said...

5:15/6a
Jeremy D 9:58 Rx
Theresa L 11:40 Rx
Brian S 9:59 Rx
Ellie 12:40 Rx
Mike S 11:44 35#/PR!
Holly F 13:15 Band
Ben M 12:32 rx

Colin 9:27 Rx
Sarah K 11:06 200m/18#KB/Jumping PU
Danielle 11:14 Rx
Joey D 11:11 Rx

Jeffrey Paul said...

7:30
Mark -11:07Rx
Shay -11:41Rx
Alex -14:25Rx
Missy - 15:53 Rom

Keith B said...

6:30

Arun 16:10 26 band
Bhargoav 12:55 44
Chak 14:07 45
Nag 16:13 26
Stephanie C 15:09 30
Fayth 15:43 band
Erika 15:08 band
Kira 8:57 Rx
Jeff P 9:07 Rx
Cory 10:00 Rx
Randy 10:25 Rx
Laura St 12:42 C2Bike
Josh S 12:53 Rx