6 Sets of the Complex for Max Load
2 Pause Front Squat + 1 Front Squat
Cash out:
Max Cals on the Air Bike in 1 Minute
Community Notes:
We are excited; tomorrow Saturday 11/6 we are hosting our first competition back since Feb 2020!
The Dudes and Dames Competition.
Come out to cheer on your fellow CrossFit KOPers and spectate.
Heats begin at 8:30 AM.
All Classes tomorrow (9 AM) will be held at the Lyons Den, 555 w. Beidler Rd, KoP.
Tonight at 7:00PM All members are welcome for a BON FIRE at the Lyons Den.
Bring something to burn, and share some food and drinks!
Quote:
“A strong woman stands up for herself.
A stronger woman stands up for everybody else.”
-Unknown
3 comments:
6 am
Elizabeth 195
Subhan 245 27.8
Aashish 205 34
Hannah 200
Brian 255 30.2
Kamilla 85 16
Taylor 275 33
9:30
jackie 160 17.9
Jim 95 box squat 23
alex 160 15
Missy 80 16
Ben 260 21.8
Em G 120 23
Mary 110 14
Jill 125 16
Gordy 220 23
4:30
Kristen 145# 18 Cals
Sean F. 330# 51 Cals
Lenny 207# 23 Cals
Erin 135# 20 Cals
Samson 225# 30 Cals
Joe 275# 30 Cals
Favour 122# 15 Cals
Laura 115# 13 Cals
5:30
Shannon 115# 16 Cals
Baez 255# 24.7 Cals
Danielle C. 125# 13.1 Cals
Leah 80# 15.8 Cals
Seth 185# 24.4 Cals
Noon
Ben m 165 17 cals
Rich A 319 31 cals
Jess A 18 cals
Max 185 105
Pam 175 21.4
Karen 175 16.5
The Natalie 175 21.4
Meg D 125 13.4
Pete D 205 26.5
Chris L 165 19
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