Warm-up: Foam Roll Lats/T-Spine/Quads, Run 400m, Agilities, Speed Ladder Fun, CFWUx1
MetCon – The Super G:
AMRAP 10 Front Squats (135/95lb)
20 Minute Time Cap
(Time starts with the first 800m run. The last 800m run must be completed within the 20 minute time limit, otherwise it is a DNF. Only full rounds count towards the score.)
Wow. Today was hard. Today was hard and hot. I think Coach G did us all right (or wrong depending on how you look at it) with his named MetCon. There were some big finishers today with 5 Rounds (impressive!) and so many of you ladies are doing Rx’ed pull-ups now I don’t know what to think.
CrossFit Ktown, CFKT, as some fondly call us, set a big ole record with 48 people showing up for Death Days yesterday. And then we proceeded to break it today with 60! Man, I can’t wait for that new spot. It was packed for some classes making it look like a Saturday free class. I think everything ran smoothly though and it seemed you all were dead afterwards. Sooooo… good “death” day all around.
By the way, it’s a new month so it would be great if you guys would bring in your cash or checks before this week is over (since we are closed next week). Make sure you don’t fill out the check until you have the pro-rated price for this month. You may also sign up for our new auto draft feature. Thanks guys, you are awesome! Death day number 4 coming at ya tomorrow.
“Death is nothing, but to live defeated and inglorious is to die daily.”
<3 Coach Miss J
P.S. Check out our new CFKT merchandise! Red and yellow “Jacked and Tan” shirts on sale now as well as CFKT ladies shorts. (I guess technically you fellows could buy those too.)