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Wednesday is your last night, then we are closed Thursday and Friday for the New Year holiday. Come in and earn some holiday eating and drinking. See you there.
123015
3-3-3-3-3 Deadlift
then
AMRAP 20 minutes
10 Hang Power Cleans @ 50%
15 Pull-ups
25 Air Squats
45 Double-unders
If you missed today's CIPocalypse wod, you also have the option to make that one up.
At the end of each year, the coaches get together and pow wow on who is the Most Improved Crossfitter in the basement. This year, there were a few awesome contenders. However in the end, the winner is a clear cut choice.
Dina shows up every day, and works incredibly hard. She is driven to be her best, and improve her technique, her strength, and her conditioning. Congratulations Dina on 2015's most improved. You earned it.
122915
10 minutes to work up to your heaviest Thruster
then
5 Rounds
400m run
25 Thrusters 45/35
15 Toes to Bar
We are back in action Monday, Tuesday, Wednesday this week, and closed Thursday, Friday for the New Year Holiday.
Save the date, January 9th. KMSF is hosting our annual Friends and Family Day. Intro to Crossfit and Krav Maga 1 happening every hour. Spread the word.
See you Monday in the basement to throw some heavy things around.
122815
Take 20 minutes to work up to your best Clean and Jerk
then
EMOM 20 minutes
even - 2 Clean and Jerks @ 80%
odd - 5 Kettlebell Swings + 5 Burpees
The gym will be closed on Thursday and Friday for the Christmas holiday. Come get that last workout in Wednesday night. After, we'll head over to Lush for a cocktail, watch the Warriors Game, and celebrate a year of good hard work. Merry Fitmas everyone.
122315
3-3-3-3-3 Back Squat
then
AMRAP 15 minutes
50 Double-unders
30 Kettlebell Swings
20 Ball Slams
12 Days of Christmas take 2:
1 Burpee
2 Box Jumps
3 Handstand Push-ups
4 Clean and Jerks 95/65
5 Push-ups
6 Toes to Bar
7 Kettlebell Swings
8 Double-unders
9 Ring Dips
10 Pistols
11 Pull-ups
12 Thrusters 96/65
Same format, 1 burpee. Then 1 burpee, 2 box jumps. Then 1 burpee, 2 box jumps, 3 handstand push-ups, and on down the line. If you missed tonight's barbell 12 days and want to make it up that is also an option.
Let's get a drink after classes Wednesday night, catch the Warrior's game. Merry Fitmas.
It's Crossfit's 12 Days of Christmas. Enjoy, she's a beauty:
1 Deadlift
2 Hang Power Clean
3 Front Squats
4 Clean and Jerks
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatch
11 Overhead Squats
12 Sumo Deadlift High Pulls
95/65
Do 1 Deadlift. 1 deadlift, 2 Hang Power Cleans, 1 Deadlift, 2 Hang Power Cleans, 3 Front Squats, and on down the line.
We're taking it old school, and keeping it informal this year. Anyone who is around on Wednesday and wants to get a drink after classes, it's Merry Fitmas. It's our tradition to have a drink on the last night before we close for the Christmas holiday. Join us if you're in town.
Saturday morning Ciso, let's do this. Run your engine and earn your holiday carbs.
121915
10 minutes to work up to your best Overhead Squat
then
10-9-8-7-6-5-4-3-2-1
Overhead Squat @ 60% of best effort
Pull-ups
Weighted Step-up Ups
50 Ball Slam buy out
Ok folks, it's the last coach's choice of the year. Be ready for the unknown and the unknowable.
Holiday schedule coming down the pipeline: The gym will be closed next Thursday and Friday for Christmas Eve and Christmas Day.
In the meanwhile, you have a good few days to get in and earn those holiday carbs. See you in the basement.
121715
10 minute Handstand practice
then
3-3-3-3-3 Deadlift
then
50 Ball Slams
40 Weighted Step-ups
30 Thrusters 95/65
20 Burpee + Pull-ups
10 Handstand Push-ups
■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
■ Regularly learn and play new sports.
