2 Rounds for time of:
15 Deadlifts (165/245#)
25 Wallballs (14/20 to 9/10ft)
50/65 Calories Row
Community Notes:
Weekend Classes - Saturday CrossFit 9 AM/ Sunday Cardio 9AM Sunday and Lifting 10 AM are at the Lyons Den (555 w. Beidler Rd, KoP)
Monday 4th of July - 10 AM FREE FRIENDS AND FAMILY workout at CrossFit KoP!
Quote:
There are no secrets to success. It is the result of preparation, hard work, and learning from failure. – Colin Powell
7 comments:
6am
Colette 9:42rx
Edwin 15:00 115#
Sam Bo 11:35
Danielle G 11:35rx
Julia 13:32rx
Larissa 15:31 105# 10#
Missy 14:53 100# 10#
Mark S 14:32 195#
Jamie S 10:10rx
Kate C 13:16rx
Kevin B 11:45 185#
9:30
Lenny 10:30 165/14
Em G 13:50 135#
Jackie 13:24 rx
Dana H 12:30 rx to 10 ft
Rachel Y 17:53 165#/10# rom
Evan Z 17:44 165#
ABO 13:41 rx
Katie F 14:14 10/95#
Erini 11:59 105#
Ina 15:24 40 cal/10#/105#
Jill H 13:36 rx
Emma 15:25 40 cal/55#/6# rom
nooner
Taylor 11:37 rx + 11ft
Carl B 10:21 rx
Steph C 15:58 115#
The Nat 13:23 rx
Rich A 12:40 rx
Gianna B 12:35 105#
Pete D 14:47 rx
Gordy 11:26 (ladies rx)
Aimee 11:52 rx
Cate 14:16 rx
4:30
Jeff 9:44 Rx+ 11ft
Meg o 12:45 Rx+ 10 ft
Erin 11:34 Rx+ 10
Samson 14:55 Rx
May 11:18 9-20-25
Karen 15:13 Rx
Will 13:36 185 14
Alex tu 14:37 185
Lauren 12:27 Rx
Yex 13:30 Rx
Matt boh 15:43 Rx
Joe Smu 12:13 rx
5:30
Seth 15:32 Rx
Baez 12:55 Rx
Bratty 13:44 85 10
Gia 15:02 155
Lil d 14:52 135 10
Newcomer 14:04 Rx
Emma n 16:46 145 14
7:30
Dan 13:32 Rx
Greg 16:50 Rx
Edgar 13:39 rx
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