Warm-up: CFWU x2, mobility, speed work
MetCon – 3 Rounds for Time:
100 Jump ropes
(100/70lb) Building carry
IMPORTANT UPDATE: Tomorrow morning all classes have been canceled at CrossFit Ktown due to weather. We don’t want anyone trying to battle dangerous roads just to workout. Although, we know you guys totally would take on the roads. Like some crazy people today! Evening classes will be normal as long as roads are ice free. Keep an eye on this site just in case. We will post updates if something changes.
Once again make sure to bring outside appropriate clothing because you will be outside for part of the workout. Do NOT miss this workout Ktowners! It is epic.
Also, we have our last Paleo lecture on Sunday at 1:30pm. Please be there if you are going to participate. If you are out of town, we are going to try and film it. You can then schedule a time to come in early and watch it. Paleo pictures are off and running, but if you have not taken them, don’t be embarrassed just do it next time you are at CFK. This is supposed to be exciting not embarrassing. The pictures will only be a reference so that you can measure your progress visually. If you have paid for Paleo please pick up your packet, food journal, and give us your t-shirt size. The journal starts Monday! See you guys tomorrow, and sorry for no actual posts this week, just announcements. There have just been so many important ones.
Get Primal or Get Lost,
<3 Coach Miss J