Warm-up: 500m Row, Hip Opener Stretch (30 seconds each leg), 20 Leg Swings (all directions), 20 Walking Lunges w/ a Twist, 400m Run
MetCon – The Inauguration:
23 KB Swings (50/35lbs)
23 Front Squats (155/105lbs)
23 Dumbbell Push Presses (50/25lb DBs)
23 Weighted Sit-Ups (50/25lbs)
This was a hella WOD today! For all of you who missed the first workout of the new spot, hence “the inauguration,” then we shed a little tear for you. As Coach G said many a times, the only thing we were missing was “Hail to the Chief.” I am proud of how well everyone did especially our CF drop-ins / first time CrossFitters even with the raging heat and humidity. So here’s a poll…who likes the new 400m run? Is it better/ worse than the old hill? It seemed to be wrecking you guys. Post to comments your thoughts.
By the way, thanks for putting up with the half assembled gym. We are working as fast as possible to put the finishing touches on it. We continue to ask for your patience as it comes together.
Also, remember this weekend are the big FACTION GAMES! We have three competitors (Adam, Kirsten, and Will) ready to rock out for Ktown. Wish them luck since they are all first-time competitors! On a side note, our Callie C. won’t be competing anymore due to recent injury, but we still love her and expect to see her here at Ktown. That means Friday’s afternoon class will be closed due to travel and Saturday’s free class will be closed as well. Monday is back to normal. I am going to make this same announcement everyday this week so no one forgets.
Where’s the Pres?
<3 Coach Miss J