FRIDAY NIGHT LIGHTS 4:30

We hope you all can join us this Friday night from 4:30 on to cheer on the community, drink some Fit-Aid and celebrate the OPEN Workout 24.2! 

Cheers!

3.7.24

Every 4:00 for 5 rounds: 

500-m row 

– Rest the remaining time in the interval. 

– Score is the slowest interval.

– Each set is a sprint. 

– Start off fast and finish fast; avoid gaming the workout.

Cash out:

8 rounds (not for time)

L-Sit Holds :15

rest :20

Weighted Plank Holds :45

(you go I go full rounds with a partner)

Quote: 

"The rewards are going to come, but my happiness is just loving the sport and having fun performing." 

- Jackie Joyner Kersee

3.6.24

TEST DAY - RECORD RESULTS

5 RM Push Press

Cash Out:

AMRAP in 6 Minutes:

8 Right Hang Power Clean and Jerk (35/50#)

8 Left Hang Power Clean and Jerk  (35/50#)

8 Toes to Bar

Quote: 

"Concentration is a fine antidote to anxiety." - Jack Nicklaus

3.5.24

TEST DAY - RECORD RESULTS

Filthy 50

For time: 

50 Box jumps 

50 Jumping pull-ups 

50 Kettlebell swings 

50 Walking-lunge steps 

50 Knees-to-elbows 

50 Push presses 

50 Back extensions 

50 Wall-ball shots 

50 Burpees 

50 Double-unders 

 Men: 24-inch box, 53# KB, 45-lb. push press, 20-lb. ball 

Women: 20-inch box, 35# KB, 33-lb. push press, 14-lb. ball 

Quote: 

"Adversity causes some men to break; others to break records." - William A. Ward

3.4.24

Take 15 Minutes to build to a 3 RM Deadlift

(athletes should lift every 2/3 minutes and accumulate 5 heavy sets)

then...

For time:

45 Handstand Push-ups

45 Deadlifts (155/225#)

Quote: 

"If you can't accept losing, you can't win." - Vince Lombardi

3.3.24

 CARDIO SUNDAY 

At the LYONS DEN - 555 W. Beidler Rd, KOP.

6 Rounds For Time: 

50 Double Unders 

400 Meter Run 

30 AbMat Sit-ups 

20 DB Rev. Lunge (35/50#)

Time Cap: 30 Minutes

Community Notes:

9 AM class at the Lyons Den

There will be NO Strength class with Coach Taylor today. 

Regular schedule resumes next weekend. 

Quote:

“Success comes from the inside out. In order to change what is on the outside, you must first change what is on the inside.” ― Idowu Koyenikan, Wealth for All: Living a Life of Success at the Edge of Your Ability

3.2.24

BRING A FRIEND FOR FREE - TO THE LYONS DEN - 555 W BEIDLER RD. KOP

9:00 AM

AMRAP in 20 (with a partner):

10 Burpees

20 Thrusters (95/135#)

Run 400 Meters

(run together split the rest of the work as needed)

(for beginners use light dumbbells)

Community Notes:

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: 

“Failure is constructive feedback that tells you to try a different approach to accomplish what you want.” ― Idowu Koyenikan, Wealth for All: Living a Life of Success at the Edge of Your Ability

February Committed Crew

 

3.1.24

24.1

For time: 21 dumbbell snatches, arm 1 

21 lateral burpees over dumbbell 

21 dumbbell snatches, arm 2 

21 lateral burpees over dumbbell 

15 dumbbell snatches, arm 1 

15 lateral burpees over dumbbell 

15 dumbbell snatches, arm 2 

15 lateral burpees over dumbbell 

9 dumbbell snatches, arm 1 

9 lateral burpees over dumbbell 

9 dumbbell snatches, arm 2 

9 lateral burpees over dumbbell 

 *Time cap: 15 minutes 35-lb / 50- lb dumbbell

CLICK HERE for the score card and standards.

 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:

“A star does not compete with other stars around it; it just shines.” ― Matshona Dhliwayo

2.29.24

4 x 3-minute rounds for reps of: 

12-cal row 

24 double-unders 

Round 1 - Max-reps Slamballs (20/30#)

Round 2 - Max- reps Dumbbell Snatch (35/50#)

Round 3 - Max reps Slamballs (20/30#)

Round 4 - Max- reps Dumbbell Snatch (35/50#)

( rest 2 minutes between rounds )

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:

“The biggest wall you have to climb is the one you build in your mind: Never let your mind talk you out of your dreams, trick you into giving up. Never let your mind become the greatest obstacle to success. To get your mind on the right track, the rest will follow.” ― Roy T. Bennett, The Light in the Heart

2.28.24

Every 2 Minutes for 10 Rounds:

2 Power Cleans for Max Load (record heaviest 2 RM)

Cash out

For time:

2-4-6-8-10 

Power Cleans (95/135#)

10-8-6-4-2 

Calories Air Bike

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:

6 Ways To Give Your Mind A Break: 

1. Stop stressing 

2. Stop worrying 

3. Give rest to the problems weighing you down 

4. Lighten up 

5. Forgive yourself 

6. Forgive others

 ― Germany Kent