WOD ‐ 09/04/2015

09/04/2015
Metcon (Time)
9 RFT
4 OHS 185/125 (push yourself, go heavy here)
19 Slamballs 30/20
86' sled drag 135/90
**29 min time Cap**

Happy Birthday Colleen! Blame this on her because the numbers that make up her birthday make it very difficult to come up with a WOD!!!!!

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the Knockout CrossFit in Lawrenceville is a great place to workout, get in shape and have fun doing CrossFit.
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AWESOME!!!!!!!!!!!!!!!!
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Have never found a gym full of so many kind, caring people ever. The trainers are incredible at every aspect of general fitness and each has a specialty that complements each other so as to cover any potential fitness question you may have. If you are willing to give KOCF a chance, I can promise you will find you are part of the family in no time.
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One word, AWESOME!!!
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Dropped in while on vacation and the staff was really great! I had an awesome workout and I look forward to visiting again next time i'm in town!
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Your facilities..your coaches..everything... Is freaking awesome! Such an awesome place to train! Thank you!
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Great gym awesome staff and even better WOD's. My wife and I visited this gym during thanksgiving and were amazed. We will definitely visit this gym whenever we are in town!!!
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If you're shopping around for Crossfit boxes, this is the box you are shopping for! I've visited dozens of boxes throughout the US, and this one is the best by far! The space is huge, the equipment is shiny and clean and they have every type of Crossfit toy you could ask for. The coaches are very helpful and the workouts are challenging! I would recommend Knockout Crossfit to anyone who is looking to get in shape and get different results than going to a contemporary gym. I can't wait to go back!
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I like this place a lot I had never really lifted until i starting going to this place and wasn't sure i could do it or be bothered to lift stuff. But the feeling of community and friendship is fantastic and now I spend as much time as possible here lifting stuff and putting it down. Great place to workout
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I started Crossfit at Knockout in January, after not having done any strenuous exercise in more than 2 years (and even then, it was nothing like Crossfit!) In 3 months I've seen a lot of progress in my endurance and strength, and I know it has everything to do with the awesome people. The coaches do skill building classes to help people master the more difficult moves, they give personal attention to as many people in the class as they can to help them continue to improve and they push you because they know you're capable. I was intimidated at first, but everyone is so friendly and welcoming! No matter what your fitness level, this is the place to be. I used to hate exercise and now I am absolutely addicted to this place!
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There is no gym like this one. The coaches and the workout of the day are by far the best out there.
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If you're shopping around for Crossfit boxes, this is the box you are shopping for! I've visited dozens of boxes throughout the US, and this one is the best by far! The space is huge, the equipment is shiny and clean and they have every type of Crossfit toy you could ask for. The coaches are very helpful and the workouts are challenging! I would recommend Knockout Crossfit to anyone who is looking to get in shape and get different results than going to a contemporary gym. I can't wait to go back!
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My husband and I were in town visiting family for the weekend ( we are from Fort Lauderdale) and were extremely happy when we realized this box was only a few minutes from where we were staying, as we always like to visit different boxes when we travel. This was by far one of, if not the best, crosssfit box we have ever been to and for so many reasons. First, the facility itself was incredible! The size, the equipment offered and the cleanliness were impeccable! In addition, the variety of classes offered, aside from your typical WOD, was something we hadn't really seen before (beginners classes, cardio and core class, etc). We went on a Saturday (WHICH WAS FREE....now that's never happened to us) for the WOD and Monday morning for the cardio class....both were amazing! Lastly, the people there were extremely welcoming ( especially the girl working the counter and our Monday morning coach)! My only complaint is that we live so far way and can't go there more often
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There is no better gym. I promise you, the box is clean, the coaches are all fantastic, and the people are unbelievable. My only regret is that I don't have more time here with them!
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I became a member of KOCF in April of 2014 and have really enjoyed my experience. This is a new type of physical fitness for me and initially I was intimidated and even embarrassed. With guidance from the KOCF trainers these feelings have subsided.
KOCF is blessed to have an elite group of trainers who genuinely care about their members. The trainers gladly share their expertise, provide necessary guidance and WILL motivate you to meet your physical fitness goals. Even if you don’t have any…..you will be encouraged to work at your potential. 
KOCF staff are very friendly, accommodating, and keep a smooth running operation. If you don’t see them at the front desk, the staff is cleaning up our sweat or assisting us in racking our equipment. The gym is kept up very nice for its members.
Last, I want to mention the KOCF members. The members are very supportive, encouraging, motivated, and even challenge each other on occasion. We not only sweat together…we laugh together.
Thank you KOCF …..I am really happy with you.