Happy Bday Coach Ron!

Happy Bday Coach Ron!

Happy Bday Coach Ron!

Happy Bday Coach Ron!

ALOHA to James

As parting gift for James from KING CF, last WOD at the box FRAN!
We wish you all the best James. ALOHA!

From Drop Box

From From

ALOHA to James

As parting gift for James from KING CF, last WOD at the box FRAN!
We wish you all the best James. ALOHA!

From Drop Box

From From

ALOHA to James

As parting gift for James from KING CF, last WOD at the box FRAN!
We wish you all the best James. ALOHA!

From Drop Box

From From

ALOHA to James

As parting gift for James from KING CF, last WOD at the box FRAN!
We wish you all the best James. ALOHA!

From Drop Box

From From

Been a tough KING CF week

You guys have been killing it this week.
Here's a recap of this week's workouts so far:
Monday (10-26)
5 rounds of
25 box jumps
20 wall balls
15 kettle bell swings

Tuesday (10-27)
20 minute AMRAP
200m run
21 SDHP
15 pull ups

Wednesday (10-28)
10 rounds of
1o air squats
1o lunges
10 jumping lunges
10 jumping air squats

Thursday (10-29)
Black Jack
20 push ups - 1 sit up
19 push ups - 2 sit ups
etc.....

Now, it's Friday, we have the Halloween / Coach Ron's B-day Party tomorrow night, so let's take it easy today...

10-30-09 FRIDAY
Warm Up
2 rounds of:
10 double unders
followed by:
5 air squats
5 pull ups
5 kb swings
Do these movements very, "VERY" slowly. Most of you probably have sore legs from Wednesday's WOD, and sore arms from yesterday's WOD, so go slow and stretch out those achy muscles.

WOD
Strength Day
Strict Shoulder Press
3-3-3-3-3
We'll have 2 racks set-up. 1 for men and another for women. This exercise will not be timed. Just cycle in. Concentrate on form, core tight and arms locked out.

FINISHER
1,400m JOG (NOT RUN / not timed) rain or shine, let's finish with 2 laps around the building. Again, this is just to get the legs going from all the legs exercises from Wednesday.

Been a tough KING CF week

You guys have been killing it this week.
Here's a recap of this week's workouts so far:
Monday (10-26)
5 rounds of
25 box jumps
20 wall balls
15 kettle bell swings

Tuesday (10-27)
20 minute AMRAP
200m run
21 SDHP
15 pull ups

Wednesday (10-28)
10 rounds of
1o air squats
1o lunges
10 jumping lunges
10 jumping air squats

Thursday (10-29)
Black Jack
20 push ups - 1 sit up
19 push ups - 2 sit ups
etc.....

Now, it's Friday, we have the Halloween / Coach Ron's B-day Party tomorrow night, so let's take it easy today...

10-30-09 FRIDAY
Warm Up
2 rounds of:
10 double unders
followed by:
5 air squats
5 pull ups
5 kb swings
Do these movements very, "VERY" slowly. Most of you probably have sore legs from Wednesday's WOD, and sore arms from yesterday's WOD, so go slow and stretch out those achy muscles.

WOD
Strength Day
Strict Shoulder Press
3-3-3-3-3
We'll have 2 racks set-up. 1 for men and another for women. This exercise will not be timed. Just cycle in. Concentrate on form, core tight and arms locked out.

FINISHER
1,400m JOG (NOT RUN / not timed) rain or shine, let's finish with 2 laps around the building. Again, this is just to get the legs going from all the legs exercises from Wednesday.

Been a tough KING CF week

You guys have been killing it this week.
Here's a recap of this week's workouts so far:
Monday (10-26)
5 rounds of
25 box jumps
20 wall balls
15 kettle bell swings

Tuesday (10-27)
20 minute AMRAP
200m run
21 SDHP
15 pull ups

Wednesday (10-28)
10 rounds of
1o air squats
1o lunges
10 jumping lunges
10 jumping air squats

Thursday (10-29)
Black Jack
20 push ups - 1 sit up
19 push ups - 2 sit ups
etc.....

Now, it's Friday, we have the Halloween / Coach Ron's B-day Party tomorrow night, so let's take it easy today...

10-30-09 FRIDAY
Warm Up
2 rounds of:
10 double unders
followed by:
5 air squats
5 pull ups
5 kb swings
Do these movements very, "VERY" slowly. Most of you probably have sore legs from Wednesday's WOD, and sore arms from yesterday's WOD, so go slow and stretch out those achy muscles.

WOD
Strength Day
Strict Shoulder Press
3-3-3-3-3
We'll have 2 racks set-up. 1 for men and another for women. This exercise will not be timed. Just cycle in. Concentrate on form, core tight and arms locked out.

FINISHER
1,400m JOG (NOT RUN / not timed) rain or shine, let's finish with 2 laps around the building. Again, this is just to get the legs going from all the legs exercises from Wednesday.

Been a tough KING CF week

You guys have been killing it this week.
Here's a recap of this week's workouts so far:
Monday (10-26)
5 rounds of
25 box jumps
20 wall balls
15 kettle bell swings

Tuesday (10-27)
20 minute AMRAP
200m run
21 SDHP
15 pull ups

Wednesday (10-28)
10 rounds of
1o air squats
1o lunges
10 jumping lunges
10 jumping air squats

Thursday (10-29)
Black Jack
20 push ups - 1 sit up
19 push ups - 2 sit ups
etc.....

Now, it's Friday, we have the Halloween / Coach Ron's B-day Party tomorrow night, so let's take it easy today...

10-30-09 FRIDAY
Warm Up
2 rounds of:
10 double unders
followed by:
5 air squats
5 pull ups
5 kb swings
Do these movements very, "VERY" slowly. Most of you probably have sore legs from Wednesday's WOD, and sore arms from yesterday's WOD, so go slow and stretch out those achy muscles.

WOD
Strength Day
Strict Shoulder Press
3-3-3-3-3
We'll have 2 racks set-up. 1 for men and another for women. This exercise will not be timed. Just cycle in. Concentrate on form, core tight and arms locked out.

FINISHER
1,400m JOG (NOT RUN / not timed) rain or shine, let's finish with 2 laps around the building. Again, this is just to get the legs going from all the legs exercises from Wednesday.

Break to Build

Break to Build

Break to Build

Break to Build

10/29/09 WOD

Warm Up

30 Double Unders

Dead Lifts

WOD: Black Jack

Each Pair = 21

For time:

20 Push-Ups, 1 Sit-Up

19 Push-Ups, 2 Sit-Ups

18 Push-Ups, 3 Sit-Up

17 Push-Ups, 4 Sit-Ups

16 Push-Ups, 5 Sit-Ups

15 Push-Ups, 6 Sit-Ups

14 Push-Ups, 7 Sit-Ups

13 Push-Ups, 8 Sit-Ups

12 Push-Ups, 9 Sit-Ups

etc....

4 Push-Ups, 17 Sit-Ups

3 Push-Ups, 18 Sit-Ups

2 Push-Ups, 19 Sit-Ups

1 Push-Up, 20 Sit-Ups

SCALE AS NEEDED. Remember, push-ups are chest to ground and arms fully locked-out at the top -- ain't no half-steppin' at King CF! Standards are the same even when you're on your knees.

10/29/09 WOD

Warm Up

30 Double Unders

Dead Lifts

WOD: Black Jack

Each Pair = 21

For time:

20 Push-Ups, 1 Sit-Up

19 Push-Ups, 2 Sit-Ups

18 Push-Ups, 3 Sit-Up

17 Push-Ups, 4 Sit-Ups

16 Push-Ups, 5 Sit-Ups

15 Push-Ups, 6 Sit-Ups

14 Push-Ups, 7 Sit-Ups

13 Push-Ups, 8 Sit-Ups

12 Push-Ups, 9 Sit-Ups

etc....

4 Push-Ups, 17 Sit-Ups

3 Push-Ups, 18 Sit-Ups

2 Push-Ups, 19 Sit-Ups

1 Push-Up, 20 Sit-Ups

SCALE AS NEEDED. Remember, push-ups are chest to ground and arms fully locked-out at the top -- ain't no half-steppin' at King CF! Standards are the same even when you're on your knees.

10/29/09 WOD

Warm Up

30 Double Unders

Dead Lifts

WOD: Black Jack

Each Pair = 21

For time:

20 Push-Ups, 1 Sit-Up

19 Push-Ups, 2 Sit-Ups

18 Push-Ups, 3 Sit-Up

17 Push-Ups, 4 Sit-Ups

16 Push-Ups, 5 Sit-Ups

15 Push-Ups, 6 Sit-Ups

14 Push-Ups, 7 Sit-Ups

13 Push-Ups, 8 Sit-Ups

12 Push-Ups, 9 Sit-Ups

etc....

4 Push-Ups, 17 Sit-Ups

3 Push-Ups, 18 Sit-Ups

2 Push-Ups, 19 Sit-Ups

1 Push-Up, 20 Sit-Ups

SCALE AS NEEDED. Remember, push-ups are chest to ground and arms fully locked-out at the top -- ain't no half-steppin' at King CF! Standards are the same even when you're on your knees.

10/29/09 WOD

Warm Up

30 Double Unders

Dead Lifts

WOD: Black Jack

Each Pair = 21

For time:

20 Push-Ups, 1 Sit-Up

19 Push-Ups, 2 Sit-Ups

18 Push-Ups, 3 Sit-Up

17 Push-Ups, 4 Sit-Ups

16 Push-Ups, 5 Sit-Ups

15 Push-Ups, 6 Sit-Ups

14 Push-Ups, 7 Sit-Ups

13 Push-Ups, 8 Sit-Ups

12 Push-Ups, 9 Sit-Ups

etc....

4 Push-Ups, 17 Sit-Ups

3 Push-Ups, 18 Sit-Ups

2 Push-Ups, 19 Sit-Ups

1 Push-Up, 20 Sit-Ups

SCALE AS NEEDED. Remember, push-ups are chest to ground and arms fully locked-out at the top -- ain't no half-steppin' at King CF! Standards are the same even when you're on your knees.

Winter Pineapple Classic Update

We've got 4 slots left for the Pineapple Classic. Please let us know if you want to participate. We've got 24 athletes signed-up. This will be a lot of fun! But most of all, it's for a great cause.

Winter Pineapple Classic Update

We've got 4 slots left for the Pineapple Classic. Please let us know if you want to participate. We've got 24 athletes signed-up. This will be a lot of fun! But most of all, it's for a great cause.

Winter Pineapple Classic Update

We've got 4 slots left for the Pineapple Classic. Please let us know if you want to participate. We've got 24 athletes signed-up. This will be a lot of fun! But most of all, it's for a great cause.

Winter Pineapple Classic Update

We've got 4 slots left for the Pineapple Classic. Please let us know if you want to participate. We've got 24 athletes signed-up. This will be a lot of fun! But most of all, it's for a great cause.

Bucking Furpees!

Everyone's favorite bodyweight movement can be performed in many ways. Which one do you like?

Bucking Furpees!

Everyone's favorite bodyweight movement can be performed in many ways. Which one do you like?

Bucking Furpees!

Everyone's favorite bodyweight movement can be performed in many ways. Which one do you like?

Bucking Furpees!

Everyone's favorite bodyweight movement can be performed in many ways. Which one do you like?

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102809

Warm Up
500 Meter Row
Followed by 3 Rounds of
10 Back Extensions
20 Sit Ups

WOD
10 Rounds for time of
10 Air Squats
10 Lunges (5 each leg)
10 Jumping Lunges (5 each leg)
10 Jumping Air Squats

102809

Warm Up
500 Meter Row
Followed by 3 Rounds of
10 Back Extensions
20 Sit Ups

WOD
10 Rounds for time of
10 Air Squats
10 Lunges (5 each leg)
10 Jumping Lunges (5 each leg)
10 Jumping Air Squats

102809

Warm Up
500 Meter Row
Followed by 3 Rounds of
10 Back Extensions
20 Sit Ups

WOD
10 Rounds for time of
10 Air Squats
10 Lunges (5 each leg)
10 Jumping Lunges (5 each leg)
10 Jumping Air Squats

102809

Warm Up
500 Meter Row
Followed by 3 Rounds of
10 Back Extensions
20 Sit Ups

WOD
10 Rounds for time of
10 Air Squats
10 Lunges (5 each leg)
10 Jumping Lunges (5 each leg)
10 Jumping Air Squats

Lack of Sleep has Serious Consequences

You know you are supposed to get 7-9 hours of sleep a night, but you often squeak by with 5-6 hours. You wake up, have a cup of coffee, and feel fine. So those lost 2 hours aren’t a big deal, right?

Sleep isn’t just to make you not feel sleepy. If that were so, we would all trade sleep for 10 cans of Red Bull and some Clear Eyes. Sleep is very important for many bodily functions, many of which you might not even realize are effected.

Lack of sleep can cause:

• Disruption of the response fat cells have to the food you eat and the calories you burn. In other words, fat cells don’t break down properly, or at all, when you do not receive enough sleep.

• Hormone levels are disrupted, causing hunger, weight gain, irritability, delayed or slowed motor function and mental process.

• Sleep loss can cause lack of desire and motivation.

• The brain solidifies learning and memories created through the day during sleep. If this process is cut short or delayed, the brain does not retain this information correctly or in its entirety.

• Muscle fibers torn during exercise heal during rest and sleep. Sleep is a must to make sure you are receiving all the benefits from your workouts.

To get the best sleep avoid caffeine before bed time and try and get to bed the same time every night. If you cannot get enough sleep at night, naps are better than nothing- but the deep, uninterrupted sleep achieved at night is when most of the above processes happen, so make time for your 8 hours of ZZZ’s.

Lack of Sleep has Serious Consequences

You know you are supposed to get 7-9 hours of sleep a night, but you often squeak by with 5-6 hours. You wake up, have a cup of coffee, and feel fine. So those lost 2 hours aren’t a big deal, right?

Sleep isn’t just to make you not feel sleepy. If that were so, we would all trade sleep for 10 cans of Red Bull and some Clear Eyes. Sleep is very important for many bodily functions, many of which you might not even realize are effected.

Lack of sleep can cause:

• Disruption of the response fat cells have to the food you eat and the calories you burn. In other words, fat cells don’t break down properly, or at all, when you do not receive enough sleep.

• Hormone levels are disrupted, causing hunger, weight gain, irritability, delayed or slowed motor function and mental process.

• Sleep loss can cause lack of desire and motivation.

• The brain solidifies learning and memories created through the day during sleep. If this process is cut short or delayed, the brain does not retain this information correctly or in its entirety.

• Muscle fibers torn during exercise heal during rest and sleep. Sleep is a must to make sure you are receiving all the benefits from your workouts.

To get the best sleep avoid caffeine before bed time and try and get to bed the same time every night. If you cannot get enough sleep at night, naps are better than nothing- but the deep, uninterrupted sleep achieved at night is when most of the above processes happen, so make time for your 8 hours of ZZZ’s.