Warm-up: 10 Dislocates, 10 Arm Circles (all ways), 10 Leg Swings (all ways)
MetCon – Crossing The Nefud:
Finisher: Don’t Puke
NO FREE SATURDAY/ OPEN GYM due to MARINE MUD RUN!
This weekend several of you are competing in some sort of race! For me, it is the Marine Mud Run, for others, it is a 5K, 10K or even 15K! I wish everyone the best in their competition. I know you will all represent Ktown well (so wear a CrossFit Ktown shirt!). If you aren’t signed up for any race this weekend I want to encourage you to sign up for one soon. After all, that was sort of the point of this endurance cycle.
If you are running the Marine Mud Run with yours truly and would like to carpool, we will be meeting at the gym at 7AM and leaving by 7:10AM! The first heat begins at 8:30AM and it takes about 30 minutes to get to Melton Hill Park from CFKT. Last year was a parking monstrosity and I don’t want to be late! You may pick up your race bibs/packets from Fleet Feet Sports tomorrow from 10AM-7PM or you can pick them up on race day (another reason to be there early). Please pack a change of clothes, 2 towels (one to wipe off with and one to sit on), and a plastic bag to put your nasty clothes in, especially if you end up riding with me.
Now about today…I don’t think we could have asked for better weather. Slightly cool air, a light drizzle of rain, overcast; it doesn’t get much better than that when a 5k is involved. I just hope tomorrow holds up as well for you all that missed “Crossing the Nefud” today.
If you came to Ktown today, and are also coming tomorrow there will be a list of exercises you must complete as well as some time to work on your GOATS! (A goat is something that “gets your goat” and you aren’t good at, in case you didn’t know.) So come prepared with something you want to work on.
Lawrence would be proud,
<3 Coach Miss J