Warm-up: CFWU x2
MetCon – Filthy Fifty:
50 reps of each exercise. Must complete the first exercise before moving to the next
Box jumps (24/18″)
Kettlebell swings (35/20lbs)
Push press (45/25lbs)
GHD back extensions
Wall balls (20/12lbs)
So in honor of it being Friday, I’m keeping this short. A few announcements first, and if you are only going to read one of these then read the third one. It’s the best.
(1) Remember we have a FREE Saturday class tomorrow at 10am so come and bring your friends.
(2) We have a FREE rowing seminar open to anyone with an actual rowing coach after the FREE class tomorrow.
(3) On October 30th, the day before Halloween, we are going to do our own little CrossFit Ktown party here at CFK. We have a workout planned for the 6:30pm class with refreshments planned afterward, so the workout won’t be too hard. Promise. So here’s the best part… WEAR COSTUMES! Just make sure you can move easily and do a workout in them. There may even be a prize for the best costume. We’ll see. We want everyone to come to this workout at 6:30pm, but we will run classes all day in case you can’t.
Thinking about my costume,
<3 Coach Miss J