AMRAP in 20 minutes of: 400m run Max kettlebell swings (53/35#) Score is the number of KBS completed. Community Notes: Happy birthday Gunter! Schedule Notes: There is no 10:00am class today. Barbell club and 9:00am class…

Banded box back squat 12x2 (60% 1RM on bar, ~30% on bands) Then Row 2k WOD Notes:  In large classes, half the class will start on the rower while the other half squats then athletes…

Take 4 attempts to find your max weight at the following complex: 1 shoulder press 3 push press 5 push jerk Then  2x800m run at 90% effort, full recovery between runs WOD Notes: For the…

For time complete 21-15-9 of  Power clean (135/95#) Back squat (135/95#)

3 rounds for time of: 30 box jumps 20 push press (95/65) 5 muscle ups Notes: Just a little more than a week left to our nutrition challenge! How are you doing? Any great stories…

BLACKOUT DAY #5  Come join us for our FINAL blackout WOD!! Community Notes: Happy birthday Tiana!

Black Out Day #4 What will the new day bring?

BLACKOUT DAY #3 But you already knew that, didn't you? ;) Note:  Coach Chris Plentus from CrossFit KOP is offering a clean & jerk clinic this Sunday (9/23) from 11-2. If you are interested read…

Blackout WOD #2 WOD Notes:  Ready or not, here it comes!

Today's WOD is... BLACKOUT DAY #1 WOD Notes: This week, we will not be announcing our Daily WODs on the blog. The purpose is to see how well you perform when you don't know what…