Warm-Up: Foam Roll Body, 10 Arm Swings in all Directions, 10 Leg Swings in all Directions, 10 Dislocates, 10 Side Dislocates, 10 Push Ups, 10 Air Squats x’s 2
MetCon – For Rounds Completed:
Death by Bodyweight
Do 1 air squat, 1 push up, & 1 Burpee on the first minute
Do 2 air squats, 2 push ups, & 2 Burpees on the second minute
Do this until you cannot complete the amount of reps in the minute allotted to complete the work. Score is total rounds completed.
Finisher: Double Unders
Good works are rewarded with good works. Ha, what world am I living in? Well sometimes they are, and in this case YOU (a CrossFit Ktown member) are being rewarded for good works. YOU have helped us grow, and when our gym grows we are coerced to buy new equipment. So here are some pictures of the new construction going on in the halls of Ktown.
Not featured: 20 new Speed Ropes! Thanks to all the Ktowners who helped us coaches with some lifting and placing pre-workout today!
If you want to continue this trend then we need more members! You know what’s coming up soon? Bring a friend to Ktown for a week week! Starting next Monday we are encouraging you to bring in anyone and everyone to our gym for the week. If they end up signing on with us then we’ll give you $25 the month of June’s membership dues!
Now, important business. Our dear Coach Tay Tay decided to PR his relationship up to Engaged this weekend!! Congratulate him and Jess Bomb if and when you see them next!
By the way, stellar work on the cleans today guys