Megatron going strong on Saturday's Free Workout.

Kellie being a good client and updating her book.

Warm-up: FW circa building (50/35lb), 10 KB swings (50/35lb), WW circa building (25/10lb plate) x3

Front Squat: 5RM

MetCon – 3 Rounds for Time:
1 Strict Pull-Up
3 Kipping Pull-Ups
5 Jumping Pull-Ups
25 Double-Unders

Finisher: 120 second L-hang

Attention: If it snows as much as the weathermen/women say it is going to then keep eyes on the website to see if there are class cancellations. Also, bring you’re a-game for tomorrow’s MetCon.

We would like to welcome some new members to CrossFit Ktown, and I’m so happy to say some kick-butt female members! If you see Callie Caplenor, Cindy Douglas, Jennie Brooks, Samantha DeMange, Nanci Solomon, or Lee Lambert in the gym, tell them we are pumped to add them to the CrossFit Ktown crew. Let’s work hard to get some more people in here so we can move to a bigger location!

I would also like to invite all Ktown members to participate in the Warrior Dash in May. The price is $40 (use promo code: crossfit) for sign-ups but that includes a t-shirt and Viking helmet as part of the fee. Hello, that’s worth $40 right there. The competition is a run that includes fun obstacles, and a Viking party afterwards full of meats and beer. If you think you may be interested, visit the site and find out a little more about it. We already have several Ktowners signed up for the event!

Thinking about Viking helmet hair,
<3 Coach Miss J