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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 [...]

2210, 2018


October 22nd, 2018|0 Comments

CrossFit Ktown – CrossFit

A: Metcon (No Measure)

5 min to play with front lever and establish a baseline.

B: Weighted Pull-ups (5RM; 4 drop sets of 5 @ 80-90%)

C: Dragon Flag (Accumulate 2-4 minutes of best dragon flag)

Use one leg tucked or both legs tucked to accomplish best position.

D: Metcon (2 Rounds for reps)

AMRAP 15 (Practice):

3-6-9-… push-ups

3-6-9-… sit-ups

3-6-9-… box jumps 24/20″

Rest 3 min

AMRAP 15 (Practice):

10 ring rows

15 box step-ups 24/20″

20 cal row

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