5.16.2023

5.17.23



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
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4 comments:

  1. Aimee LyonsMay 17, 2023 at 10:28 AM

    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#

    ReplyDelete
  2. MaKaylaMay 17, 2023 at 11:36 AM

    6am
    Jessie 18:50 200m 25#, Step ups, 75#

    ReplyDelete
  3. Aimee LyonsMay 17, 2023 at 1:17 PM

    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#

    ReplyDelete
  4. Lauren TaylorMay 17, 2023 at 7:35 PM

    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

    ReplyDelete