Join us on ZOOM...
6 AM
https://us02web.zoom.us/j/808492185
Meeting ID: 808492185
zoom password 321go
12PM
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602
zoom password 321go
AMRAP in 7 Minutes:
9 Ring Dips
15 Shoulder to Overhead (65/95#)
21 Double Unders
REST 3:00
AMRAP in 7 Minutes:
5 Sandbag Ground to over the Shoulder (100/150#)
12/15 Calories Air Bike
Community Notes:
Join us this up coming holiday weekend for these special classes.
BRING A FRIEND FOR FREE to the Saturday or Sunday session!
Saturday, 7/3 9:00 AM at CrossFit KoP - (Tire flipping team workout)
Sunday, 7/4 10:00 AM at the Lyons Den (555 w Beidler Rd) ('Moszer' - Hero wod)
Monday, 7/5 CLOSED
Tuesday, 7/6 resume regular schedule.
(On Sunday at 10 AM after the workout, join us in wishing Karen Maley a farewell as she heads to Florida to start a new job!!)
Quote:
“Will you look back on life and say, ‘I wish I had,’ or ‘I’m glad I did?'”
- Zig Ziglar
Aimee 4+6 / 3 rx
ReplyDeleteCate 3 + 8 / 2+ 7 rx
9:30
ReplyDeleteDana D 3+12 (5 dips)/ 3+1 rx
Dana H 3+24 rx/ 3+12 rx
Donna 3+2 13 in box/ 3+9 70#
Natalie Deb 2+9 box dips 10 dub attempts 15#/ 2+5 50#
Jill H 3+1 7 rom dips 55# singles x2/ 3+4 70#
Tim H 2+16 13 in box 65# singles x2/ 3 100#
Steph C 3+5 13 in box 55#/ 2+13 70#
4:30
ReplyDeleteGreg 3+3 rx/ 2+18 (1 rnd 150# 2 rnds 100#)
Renee 3+15 55# box dips/ 2+10 70#
Isaiah 3 75#5 dips/ 2 100#
Keith 3 rom dips/ 2+5rx
Ben 5+8 :30 plank 15 bor/2 rx
Yex 3 55# rom dips/ 2+13 spu
Roberto 3+7 rx/ 3 100#
Karen Mal 3+5 rx/ 2+8rx
Joe S 3+24rx/ 2+12rx
Danielle G 4+6 box dips/3+2 rx
Jamie 5+18 box dips/4+5 rx
Mark 3+6rx/ 3+10 100#
5:30
ReplyDeleteRyan S 3+11 rx/3+6 100#
Marissa A 2+30 rx/ 3+5 rx
Danielle C 3 45# 13 in box/2+14 70#
nooner
ReplyDeleteWill 3( ring jump)/ 3+1 70#
Dave 3+ 15 / 3 rx
Pam G 3+1 / 3+6 rx
Meg D 2+ 18 rx/ 3 70#
Jess A 2+9 / ring jump /2+ 2 70#
Jonathan B 2 + 14 / 2 + 5 rx
Jess S 2 + 5 ring jump/2 + 12 70#
Chris 4 rx/ 3 + 4 (100#)