5.19.2023

5.20.23



4 rounds for reps: 
1:00 calorie row 
1:00 russian kettlebell swings (53/70 lb) 
1:00 burpees 
1:00 wall-ball shots (14/20 lb)(9/10 ft) 
1:00 step-ups (1 35/50# DB)
1:00 rest

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: 
“I know there is strength in the differences between us. I know there is comfort, where we overlap.” 
– Ani DiFranco

2 comments:

  1. Megz 280 scaled
    Aimee 339 Pushup, Bike, 4# WB to 17inch box, 26# american
    Rocco 304 35 db, 53 kb
    Mae 282 13 inch no weight
    Missy =)
    Sarah 253 8 wb, 15 db, 35 kb
    Max 265 53 kb, 40 db
    Lisa 214 20 kb, 20 db
    Erika 216 30 db

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