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CrossFit Ktown On-Ramp Program

At CrossFit Ktown we offer a very comprehensive On-Ramp Program designed to help new athletes learn about CrossFit. If you would describe yourself as any of the following, then the CrossFit Ktown On-Ramp Program is right for you, and you MUST COMPLETE THE ON-RAMP before joining in normal classes. Learn More…

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On CFKT’s sleep tracking

August 3rd, 2018|0 Comments

(Co)sleeping like a baby! Several of you have asked the obvious question: Why are we tracking the hours slept before midnight versus the total hours slept in a night? I will give you [...]

Summer of Squats 2018 edition

July 9th, 2018|0 Comments

Skwats! A long, long time ago in a galaxy far, far away we were possibly over-concerned with strength. There was the 70s Big phenomenon. We had the Mark Rippetoe-induced strength cycles and gallons [...]

1911, 2018

Tuesday

November 19th, 2018|0 Comments


CrossFit Ktown – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 (Practice):

1 strict pull-up

2 strict K2E

3 strict T2B

Expect this to fall off. Does not need to be unbroken – it is not a complex. Maintain strict movement standards and use this to build gymnastic volume.

B: Metcon (Time)

For time:

[25 hollow rocks + 25 arch rocks]

50 push press 95/65lbs

100 double unders

[25 hollow rocks + 25 arch rocks]

50 hang power cleans 95/65lbs

100 double unders

[25 hollow rocks + 25 arch rocks]

50 front squats 95/65lbs

100 double unders

[25 hollow rocks + 25 arch rocks]

50 burpees over the bar

100 double unders

[25 hollow rocks + 25 arch rocks]

Use the hollow and arch rocks as rest and time to slow your breathing and heart rate. But do not dally. Sustainable effort during each couplet.

CrossFit Kids