Warm-up: Straight Leg/ Bent Leg Calf Stretch (30 seconds each), Foam Roll T-Spine (2 minutes), 10 Dislocates (all ways),
Overhead Squat: 1RM
MetCon – For Time:
5 Front Squats (BW/80% BW)
Immediately Follow with 800m Run
Since being open May of 2009 some really amazing people have sweat, bled, and cried in the hallowed halls of Ktown. Unfortunately life happens, people move, and a little piece goes missing from the gym. Well I’m saying now, we absolutely love hearing from former Ktown athletes! It makes our day, week, and year. Just because you aren’t working out with us everyday doesn’t mean you aren’t still a part of our family. This week we received a Christmas card from Jenna McWilliams Huff who now is married! She was a great Ktown member for several months and we miss her dearly. Rachel Henry, another Ktowner popped up on our radar this week to give us some Nike/ CrossFitting updates. She is doing amazing, in case you were wondering, and you may see some of her designs out this coming year for Nike. If we haven’t seen/heard from you in a while throw us a shout out. We would love to know what’s going on in your life.
I hate it when students graduate and move away (hint hint Athena/Donnie),
<3 Coach Miss J