5 Rounds for time of:
400 Meter Run
15 Knees to Elbows
9 Dumbbell Bench Press 35/50#
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:
“Some people think they are in community, but they are only in proximity. True community requires commitment and openness. It is a willingness to extend yourself to encounter and know the other.” – David Spangler
6 comments:
6am
Mike S 23:40 knee raises, 30#
Missy 24:16 toes to pole, 25#
Larissa 16:48 25#
Jess W 22:32 toes to pole, 30#
Tori 20:48 K2E rom, 30#
5am
Mark 18:38 v-ups, ~2 min air runner
9:30
Em G 20:36 c2 rom 30#
ABO 22:17 1/2 c2 1/2 run 15# slam ball 25#
Jackie 18:34 c2 rom 25#
Mary 20:52 c2 rom 25#
Jill 21:44 rom 25#
nooner
Britt 19:13 V-up 20 # DB
Dana H 22:52 rx
Carl 16:50 rx +75#
Pam 19:13 30#
Philipp 21:20 40# ROM KTE
Laura S 17:53 800 m C2 bike10 knee raise 20# DB
Jam ie 17:51 10 KTE
Rich A 19:18 Rx +60#
Kevin H 18:14 rx + 70 DB
Sarah B 21:40 20# ROM
masters
5 Rounds for time of:
200 M run/ 750 ski
10 KTE
10 DB Bench press
Scott 17:00 25# kip swing feet on box
Gigi 16:27 15# ROM KTE
Terry 17:35 20# 6 rds
Mae 14:51 air bike 15 reps KTE rom/bench 20#
Kathy 17:48 15# v-up
Lee 17:35 15# 6 rds ROM KTE
Richard 16;59 12# v-up
Lisa 16:32 15# db ROM KTE
4:30
Rakshit 19:03 35#
Ryan S 19:32 45#
Erin 19:17 rx
Lenny 24:20 rx
Erika (HBD) 21:20 12 KTE 30# some C2 bike
Alex 21:06 c2 bike
Jeff 17:27 rx + 75 DB
Freaky 20:44 (20/15#) seated queen press
Dan C 19:13 rx
5:30pm
Natalie 21:12 1k C2
Baez 21:49 RX
Danielle 21:43 1k C2 25#
6:30pm
Steph C. 23:02 ROM, 25#
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