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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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Incompetent Posture

March 1st, 2019|0 Comments

-1 for hunching, -1 for rounded shoulders, +1 for drinking espresso. We are always harping on the idea that you are only in the gym for 1 hour per day. And for some [...]

Burn Your New Year’s Resolution List

January 2nd, 2019|0 Comments

Should burn at around 451 degrees Fahrenheit. The New Year is only a few days young. Why am I telling you to burn your New Year’s resolution (NYR) list? Because, simply, most of [...]

2306, 2019

Monday

June 23rd, 2019|0 Comments


CrossFit Ktown – CrossFit

A: Back Squat (5RM; then 4 sets of 5 @ 90%)

B: Metcon (Weight)

EMOM 16:

odds – 5-7 front squats

evens – 5-7 S2OH @ FS weight

GUT: Metcon (AMRAP – Reps)

For quality:

10 stall bar leg raises

20 alt. single leg T2B

30 V-ups

40 GHD sit-ups

50 abmat sit-ups

CrossFit Kids