Warm-Up: 10 X-Walks w/ resistance band, 10 Bird-Dogs, 10 Ring Rows, 10 Squat Jumps for Height x’s 3
Bench Press: 3-3-3-3-3
MetCon – 3 Rounds; Each For Time:
15 DB PP
30 Split Jumps
*5 minutes allotted for each round, start each round on the 5 minute mark
Our gym has a lot of character, wouldn’t you think? This weekend at Regionals The North Central athletes and fans were exposed to the way CrossFit Ktown does things. Needless to say we gained a lot of fans. At one moment in time the emcee said, “And everyone’s favorite team, CrossFit Ktown Jacked & Tan!!!!!” *and the crowd goes wild*
I’m looking forward to more of these events where others can see the energy, excitement, camaraderie, & sportsmanship that you all have helped us create at our gym.
You guys rock,
“The lessons learned through physical training are unavoidable. The character traits required and developed through physical training are universally applicable to all endeavors. Perseverance, industry, sacrifice, self-control, integrity, honesty and commitment are best and most easily learned in the gym. Even clients who have found spectacular success in business, sport, war, or love find their most important values buttressed, refined and nourished in rigorous training”
– Greg Glassman
Great quote I haven’t read in a long time.