Warm-Up: CFWU x 1, Burgener Warm-Up
Hang Squat Clean: 1-1-1
MetCon – 5 Rounds:
A. Max box jumps in 1 minute
B. Max calorie row in 1 minute
Rest 1 minute between rounds
Score is total box jumps + calories rowed
Finisher: 1 minute total work L-Hang, Rest as needed.
Dear CrossFit Ktown members,
My absence as of late has been noted by many of you, and for this I sincerely apologize. There have been an abundance of things that I have been “taking care of.” It would be safe to say that most of you knew that a move to Memphis was in my near future, and to your (hopeful) delight, I am NOT moving anytime soon! This means some things will be changing around the gym. I have prepared a list of items that will be changing within the following weeks:
1. More smiling faces
2. More partying
3. Heavier MetCons
4. More of my world-renowned warm-ups
5. An overall increase in Ktown morale
6. CBo is getting Jacked’er and Tan’ner
While this list may be somewhat exaggerated, I hope it conveys to you the level of excitement that I am attempting to portray. The last 9 months have provided a host of things that have distracted me from training all of you, and myself as well. No longer are these things in my way, and again I say rejoice!
I look forward to seeing you all more frequently, I LOVE being here, I LOVE you all, and I LOVE CrossFit Ktown!!!
P.S. Enjoy the pics from my trip