3 Rounds for time of:
400 Meter Farmers Carry (35/50# DB)
20 Box Jumps (20/24")
15 Squat Cleans (105/155#)
Community Notes:
READY TO COMPETE - Brawl in the Burbs Saturday, July 22nd 8 AM for our annual 4 Person Team competition (mm/ff). Sign up on competition corner, https://competitioncorner.net/events/10029
READY TO LEARN - Seminars/Clinics
May 20th - 10:00 AM - FREE Nutrition Lecture and Muscle Up and Macro Kick off!
May 27/28th- Level 2 CrossFit Seminar
June 17/18th-Burgerner Weightlifting
June 24/25th - Level 1 CrossFit Seminar Sign up at crossfit.com
Muscle up and Macros - $250 Join Aimee and Colette for a special program focusing on gymnastic skills and nutrition. This program lasts for a month and includes: InBody scans and photos Personalized skill programming with a focus on Ring Muscle Up, Butterfly Pull-ups, Chest to Bar Pull-ups and Handstand Skills. Macros,Meals ideas and recipes and more.
In person dates 5/22, 5/31, 6/5, 6/14 - 5:30 PM Kick off 5/20 10 AM - Final test 6/16 4:30 PM
JOIN US TO HONOR - Memorial Day Murph Monday 5/29 at 9 AM at the box we will honor hero Lt. Michael Murphy. After-party and BBQ at the Lyons Den - 555 W. Beidler Rd. KOP
JOIN US TO SUPPORT FYR AND FUNDRAISE for CFKOP Youth - Monday 5/22 in ALL classes, we are hosting the FYR Ignite workout and fundraiser, please consider a donation, no amount too small to help our under-resourced youth. https://secure.givelively.org/teams/fyr/ignite-workout-fundraiser-2023/crossfit-kop
Quote:
“We were born to unite with our fellow men, and to join in community with the human race.” – Cicero
4 comments:
9:30
Jill H 27:28 75#/25@
Larissa 28:28 65 # 10 reps/20" 25#
Molly 22:15 75# HPC/20"step/25#
Jackie 28:51 25# 20" step 95
EMG 26:03 65/25#
ABO 24:40 65 HPC 17" step 20#
6am
Jessie 18:50 200m 25#, Step ups, 75#
Mark S35:00 40#/125#
Nooner
Pam G 26:50 rx
Ana C 34:04 rx
Gina 33:55 95#
Rich A 33:43 rx
The Nat 22:45 (power) 2 rds 200 M
Ina 29:37 17" box/ 20# db 55#/ sc @8
Philipp 33:20 95PC 35#
Geoff 22:09 25# DB/115#
4:30 PM
Jeff 12 cal air 29:59
Erin Power Clean 115 25:05
Julia Front Squat 105, BSU, 25:16
Maty Bo 40, 115 32:38
Karen 25, Power Clean 85 26:57
Edwin 35,85 30:35
Remer RX 29:09
Alex Tu 50/200m 27:42
Manny 20,65 30:32
Joe RX 31:35
Lisa 20,45 30:28
Freaky RX 30:31
Danielle G. RX 30:12
Ryan 40,85, 32:05
Rakshit 35, 96reps 32:00
5:30 PM
Jess 30, 85 32:53
Tori 39, 75 30:13
Newcomer RX
Baez RX
Danielle C. 95
Kristen 25, 65 28:42
6:30 PM
Vi 15, 65, BSU 31:05
Max 40, 125-115 10reps last two rds 33:01
Missy 25,65, BSU 33:38
Steph 25,65, 17 inch 31:34
David 3 rds 200m,15 BJ, 10 SC 20:45
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