2.27.24

 Take 20 Minutes to Build to a HEAVY 3 RM Back Squat

Cash Out:

5 Rounds:

In a 2:00 minute window:

12/15 Calories Ski Erg

5 Back Squats (@80% of 3 RM)

Community Notes:

This Friday begins the CrossFit OPEN, the workout will be programmed in all Classes on Friday 3/1 and a special Friday Night Lights (from 4:30-6:30) with a local social following. 

Weekend Classes 9 AM on both Saturday 3/2 and Sunday 3/3 will be at the Lyons Den - 555 w Beidler Rd. KOP.

7- 8 AM OPEN GYM will be held at CFKOP on Saturday 3/2

NO Kids Class Saturday 3/2 

(regular schedule will resume next weekend)

Quote:

“We have all known the long loneliness and we have learned that the only solution is love and that love comes with community.” – Dorothy Day