Halloween Party / Ron Birthday Pics

King CrossFit Takes 2nd Place!!!

The results are in and King CrossFit came in 2nd Place in Evening Magazine's Best of Western Washington Contest. Congrats to Mieko's Fitness for taking 1st place a much larger gym with multiple locations in the Puget Sound Region. A big THANK YOU to everyone that voted for us. Next year we're shooting for number 1!!!

No Halloween WOD

This Sunday's Plyometric/Kettlebell/Mobility WOD is not going to happen (yet). There was lots of interest but not enough commitment... Look for another post in the near future for the next scheduled Sunday WOD. Don't forget the KCF party tonight and be safe!

-Ryan

10/30/10

Warm Up:
1000M Row
Followed by 3 of Rounds:
25 Push Ups
25 Sit-Ups
20 Lunges

WOD:
400M Run
50 Air Squats
4 Rounds for time


Finisher:
Halloween Party Tonight 8:30 at the BOX

Prizes for the best Costumes!!!!

102910 WOD Results

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102810 WOD Results

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103010 WOD

Warm-up:
"Annie"
50 Doubles-unders
50 Sit-ups
40 Double-unders
40 Sit-ups
30 Double-unders
30 Sit-ups
20 Double-unders
20 Sit-ups
10 Double-unders
10 Sit-ups
NFT (not for time)

WOD:
200 American Kettlebell Swings
3 Burpee penalty anytime you stop swinging the KB.

Video of the Day - 6pm conditioning WOD

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102710 WOD Results

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102810

Warm Up
10 Lunges to the front (5 each leg)
10 Lunges to the side (5 each side)
10 Lunges to the back (5 each leg)
10 KB Swings
2 Rounds

WOD
Back Squat 5-4-3-2-1

Finisher
AMRAP in 10 min of
11 Wall Balls
7 Pull Ups

Wednesday Video - 6pm Ab Finisher

10/27/10

10/27/10

WARM UP:
Work on the following:
500M ROW followed by working on the following 3 skills:
Hand Stand Push-Ups
Toes To Bar
Muscle Up/Kipping Pull Ups

WOD:
10 Dips
15 Knees to Elbows
20 Push Ups
200m Run
5 Rounds for Time

3,2,1 GO!!!!

102610 WOD Results

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102610 WOD

Warm-up:
500m row
15 wall balls
15 KB Swings
2 rounds

WOD:
21-15-9 reps for time of:
Thrusters (95/65)
Sumo-Deadlift High Pull
Pull-ups
50 double-unders (after each round)

Sunday WOD anyone?

If Sunday isn't a rest day for you, read on...

Hey y'all! I'm putting out some feelers. If I hold a Plyometric/Kettlebell/Mobility WOD this Sunday (yes, Halloween), would anyone show up? Remember there is only room for 8 people for this WOD so please give me a call/text if you are interested and can make it. If not enough people sign up, I'll hold one next month some time. It'll be at 1 pm and $5 a person. Let me know ASAP!

Ryan
206-250-8425

102510 WOD Results

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Photos from the CrossFit Level I Certification hosted by King CrossFit/Renton FD

King CrossFit hosted (for the second time) a CrossFit Level I Certification. It was held at Station 14 of the Renton Fire Department (thanks Lt. Tim- fellow King CF'er and Level I coach). The crew of instructors were some of the best CF HQ has to offer. The weekend was filled with valuable information, sweat spots, and a couple sore muscles. The CF Level I Cert is the first step to helping you as a King CrossFit member reach Virtuosity (performing the common, uncommonly well).

King CrossFit is proud to say we have 11 Level I Trainers to help you reach your goals... and Virtuosity. Glen, Ron, and Arvin kicked it off... Nick jumped on board... Karlie, VIP, Duy, and Ryan joined in the fun... and the newest additions who can call themselves a King CrossFit Trainer- Jen, Tiff, and DThai. Next time you see them at the box, congratulate them... then grill them for everything they know about whatever you're currently working on ;) Strong work! Let's let everyone know who's KING!

Here are a couple links to pictures that Ryan took of the weekend's CrossFit action...

http://picasaweb.google.com/kingskidscf/20101023?authkey=Gv1sRgCNzbiLPbsKzw9gE#

http://picasaweb.google.com/kingskidscf/20101024?authkey=Gv1sRgCNyA79-gpdaK_QE#

Cold/Flu season is upon us - lets keep each other healthy

As the rainy season is underway, we tend to spend most of our time indoors.  What this means is that we are more likely to get ill because of being in close proximity with other athletes, co-workers, friends and family.

What you can do at Kings to help stay healthy

• Wash your hands before and after the WOD
• Wipe down your equipment/mat after a workout
• Cough or sneeze into the crook of your elbow
• If your sick, please consider staying home and not "sharing" it with everyone else
• Rest!!!

Here are some additional suggestions from health.com
http://www.health.com/health/condition-article/0,,20250939,00.html

102510

Warm Up
5 rounds of
7 Pull Ups
7 Burpees
10 PVC Good Mornings

WOD
In teams of 2 - Complete AMRAP in 20 min of:
7 Dead Lifts (#185/#115)
10 Box Jumps

Only one person works at a time, alternate after each person completes the round.

Are You Down with the Kings?

Thanks for the awesome video Sarah!

Congrats to Tiff, Jen & David!!!

And Karlie, Ron, Glen & Arvin who also passed the test!

102310

Warm-Up
500M Row
15 Air Squats
5 Hand Stand Push-Ups
3 Rounds

WOD:
20 Lunges
20 Burpees
20 Knee High Toes Touches
20 Min AMRAP

Level 1 Cert Location

For those of you attending the cert this weekend, it will be held at the Renton Fire Training Center, 1900 Lind Ave SW and not at our box.

102210 WOD Results

Busy Friday at the box.

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Friday Motivation - Why do I Crossfit? Ben Lunak

This video is property of Crossfit Journal
"If I can do that, I can do just about anything."  Crossfit is analogous for life.  Never let your perceived limitations hold you back.  3, 2, 1....go!

102210 WOD

Warm-up:
5 rounds of
Bear Crawl
Reverse Run
Sprint
agility ladder drill

WOD:
“Tabata Something Else”
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, the fourth 8 are air squats and finally, the last 8 intervals are double-unders. One minute rest between exercises.
Post total reps from all 40 intervals to comments.

102110

Warm Up
3 Rounds
15 PVC Good Mornings
15 Over Head PVC Lunges
15 Push Ups

WOD
Front Squat 3-3-3-3-3

Finisher
Team Row

Kettlebell/Mobility/Plyometric WOD

Hey KCF'ers,

Looking for something new to throw in the hopper?
Nagging tightness in your body?
Working on any of the 10 skills?
Want to get your workout in on a Sunday?

Check this out...

I know many of you have either been interested or have been playing with different Kettlebell movements or checking out KStar's Mobility WOD. So, by popular demand, there will be a couple classes a month focusing on just these movements. They will be offered on weekends, some Saturdays and some Sundays but time has yet TBD at this point. Because of the need for specific equipment, this class has limited space (only up to 8 per class). Stay tuned to the website/signup sheet at the box for the first class. There will be a drop-in fee of $5 to King CrossFit members (normal drop-in rates for non-members). This class is geared to the novice through fire-breathers, as all other crossfit workouts this will be scaleable.

Average class will look like-
Active stretch
Plyometric WOD
Skill work
Kettlebell WOD
Mobility WOD

King's Kids CrossFit is still on for this weekend

Hey Guys,

This is just a reminder that although many of the coaches will be helping out at the King CrossFit hosted Level I Cert (at Renton Fire Station 14), there WILL be a Kid's CrossFit WOD this weekend on the same Bat-channel at the same Bat-time (@King CF @11:30)! It would be a great time to bring in a friend if you want to... let them share in the way-of-the-WOD! Stay tuned for what the workout will be.

-Coach

Let's Go Get Some!!!

Are you tracking your progress?

King Crossfit is a member of Beyond the Whiteboard.

Track, Display and Analyze Your CrossFit Data

"The most used CrossFit Log. Post results for every CrossFit workout and create your own. Track meals, body fat, benchmarks and more. See where you rank among other Crossfitters and view site-wide results for every workout"

This is a great site which allows you to log your daily workout results.  If you don't log your results, it is hard to measure your progress.  You can also set personal goals to achieve.  If you want more information or to be added, please contact Glen or Michael (admin)

Wednesday WOD Results

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102010

Wednesday

Warm Up:
Practice a Skill-
Muscle Ups, Pull Ups, Hand Stand Push, Double Unders, etc.. Ask a Coach for help.

WOD:
20 Wall Balls
400M Run
15 Pull Ups
20 Sit-Ups
4 Rds for Time

3,2,1 GO!!!!!

Mon & Tues WOD Results

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101910 WOD

Warm-up:
3 rounds of
30 double-unders
20 sit-ups
10 pull-ups

WOD:
5 Rounds of:
In 3 minutes perform the following
Sprint 200 Meters
5 Burpees
20 Russian Kettlebell Swings 53M/35W
Max Reps on Box Jumps 24M/20W = score
2 minute rest between Rounds

101810

Warm Up:
800m run -or- 800m row


WOD:
5 rounds of:
bench press (body weight)
immediately followed by
push ups
No time component during this WOD
Take as much time in between rounds to allow other athletes to shuffle through.
- Perform as many body weight bench press then
- Perform as many push ups immediately after the bench press
- Record the total number of reps for five rounds
- The total of bench press and push ups after five rounds is your total score.

Amazing Day for Amazing Grace

On Saturday we had an awesome turnout for the "Amazing Grace" workout. Along with our friends at SnoRidge CF we were able to raise over $1200 to benefit Mammograms in Action. A big thank you to Mike Foote for coordinating the event and to everyone who participated and donated to this great cause.


View Michelle Castro's pics on SmugMug

View RJ Quero's pics on SmugMug

Michael Foote's pictures - AmznGrc2010

Reminder - Kids Crossfit @ 11:30 today

See you all there!!

10/16/10 Amazing Grace!

WOD:
"Grace" - 30 Clean and Jerks for Time (Men 135lbs, Women 85)

The box will be open at 8:30am. The first round of "Grace" will begin at 9am and continue every half hour.
We will have a donation jar set up for those that want to donate.  Everyone is welcome.  Come and show your support!

Amazing Grace tomorrow. Wear your pink to show support!

The box will be open at 8:30am. The first round of "Grace" will begin at 9am and continue every half hour.

10/15/10

FRIDAY!!!!!

WARM UP:
15 PVC Overhead Squats
15 Push Ups
5 Strict Pulls Ups
4 Rounds

WOD:
300 Double Unders (1200 Singles)
5 Burpee Penalty for any breaks in the Double Under.

Finisher:
GET READY FOR AMAZING GRACE!!!!

101410 WOD

1 mile run or 1600m row

Ten rounds for time of:
10 Box Jumps
10 Dips
10 Sit-ups
10 KB Swings

WOD Results for Mon, Tues & Wed

Deadlifts & Dresses

Several of our female athletes just completed the photo shoot for the Deadlifts & Dresses 2011 Photo Competition.

Check out the following group pictures below -- can you say "HOT"!!! Several of the individual photos are floating around on Facebook. Lookin' great ladies!



-Photos courtesy of D.K DeJesus

Massage Anyone?

Hey King Crossfit Family,

This is Jess and I just wanted to let you guys know that I will start doing massages out of my place in Kent for you. I will only be doing the massages on Saturdays between the hours of 11-5. I know that some of you have been asking for me to open up a place in the Renton area so I thought I would finally start do this for you. My prices are as followed; $70 for 60 min and $100 for 90 min. I do offer $20 off your first massage (60 or 90 min) and I also can do a 30 min session for $40. As some of you may know I am pretty strong and that is what my massage tend to be, but I am willing to offer 60 min (not 90 min) relaxation to those that may want it.

If you are interested in getting a massage you can email me at ultimatetouch@hotmail.com or on Facebook if we are friends. Hope to see you soon!!!

Are hidden sugars derailing your weight loss goals?

The Paleo Diet (way of life) consists of lean meats (beef, pork, chicken) seafood, vegetables, fruits and some seeds/nuts.  It is generally held that you shouldn't limit your intake of fruit as long as its seasonal.  But did you know that some forms of fruit contain as much sugar as some candy? 

This excerpt comes from http://www.thepaleodiet.com/nutritional_tools/fruits.shtml
"My original recommendation to eat fresh fruits as your appetite dictates still holds for most people.  However, if you are very much overweight or are insulin resistant, I recommend that you initially limit high sugar fruits (grapes, bananas, mangos, sweet cherries, apples, pineapples, pears and kiwi fruit) from your diet until your weight starts to normalize and your health improves.  Try to include more vegetables in lieu of the high-sugar fruit.  As per my previous recommendations, dried fruits contain excessive sugar, and from the Table below, you can see they more closely resemble commercial candy than their fresh counterparts.  Note that some fruits (avocados, lemons, and limes) are very low in total sugar and should not be restricted"

Review the following graph to see if you are sabotaging yourself with too many natural sugars.
http://www.thepaleodiet.com/nutritional_tools/fruits_table.html
 

101310

Warm Up
3 Rounds
10 PVC Good Mornings
10 Box Jumps
30 Double Unders

WOD
Deadlift 3-3-3

Finisher
AMRAP in 10 min of
10 Air Squats
10 Lunges (5 each leg)
10 Jumping Lunges ( 5 each leg)
10 Jumping Squats
5 Pull Ups

10/12/10

Tuesday

Warm Up:
5 Hand Stand Push-Ups
15 Sit-Ups
200M Run
3 Rounds

WOD: Team Relay (Teams of 2 or 3)
30 Calories on the Rower
600M Run
2Rounds
(Only one athlete working at one time. Everyone on your team must finish the Row before going on to the run. Everyone must finish the Run before going back to the Row. )
End With 100 Wall Balls. Break Up the Wall Balls however you like.

3,2,1 GO!!!!

101110 WOD

Warm-up:
3 rounds of "Cindy"
50 double-unders

WOD:
7 rounds for time of:
7 Thrusters (95/65)
7 clapping push-ups
7 toes-to-bar

100910

Warm Up
5 Rounds
10 PVC behind the neck push jerks
10 PVC OH Squats
10 PVC Lunges

WOD
300 Penalty Push Ups
15 Sit Ups every time you break in your push up

Finisher
Tabata Double Unders

Friday Motivation

Why I CrossFit

Author: Quinn Peyser
Story Type: Heart Warming
Home Gym: Crossfit Fort Meade

Mid-workout, I often ask myself, “Jeezus, what am I doing here?” The answer usually is muffled by someone telling me to stop stalling and get moving because “that squat ain’t gonna do itself!” Like I need THAT reminder. I’ve been at this fairly seriously for about 6 months. I walk away everyday looking like, at worst, I lost a fight to a semi, or at best, an angry scrappy dog.
So, seriously after all that, why AM I here? Why do I come in here 5 days a week and CrossFit?
I CrossFit because after 15 years of intense involvement in organized sports, I’ve never found something that makes me question my physical and mental capacity and ability, or helped me prove to myself I CAN do it. CrossFit has helped me get stronger. I don’t mean pull-ups or deadlifts or double-unders. I mean in my head, I’m stronger. Someone telling me to keep squatting isn’t what keeps me going. For the first time in my life I know I can.

That’s why I CrossFit – because in such a short time (in relation to how long I’ve been an athlete), I learned there’s very little my body won’t do – and it’s an amazing feeling. Every single day, I surprise myself. I lift more, pull harder, and go faster – because I CAN – because CrossFit taught me how.

It’s a lot of work, and sometimes, when I walk away looking like I’ve just been stigmata’d thinking I can’t do it anymore, I catch my breath, and recall the last 14 minutes and 12 seconds and realized I finished, Rx (thankyouverymuch), so I CAN do it.
I’ve never EVER met a CrossFitter who doesn’t have a reason to go in everyday and work themselves so hard – and it’s very rarely because “I want a hot body”. There is more to this – it’s a game I play with myself to be better than the day before. To be ready for anything anyone throws at me and be prepared for it – in my head and my heart. Maybe my muscles help me through “Barbara”, but it’s my head and my heart that tell me to keep going.
Don’t get me wrong, my body looks better, I feel better, I sleep better – all very awesome reasons to do this, but as far as I’m concerned, that’s just icing on the cake that I shouldn’t be eating because it’s SO not Zone.
Of course, this is just little ol’ me, so ask yourself, why do YOU CrossFit? If you haven’t started – ask yourself why not? You’ve got nothing to lose and an amazing life to gain.

http://crossfitstory.com/blog/why-i-crossfit

10/8/10

Happy Friday

Warm UP:
20 Seated Twist
20 Sit-Ups
10 Toes To Bar
3 Rounds

WOD:
1200M ROW
63 Kettle Bell Swings (53lb/35lb)
45 Pull Ups
for Time

3,2,1 GO!!!!

100710 WOD

Warm-up:
5 rounds of suicide drills

WOD:
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans 135#Men/95#Women
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycle

Complete as many rounds as possible in each cycle. Goal is to maintain that max number of rounds across the 5 cycles.

Amazing Grace October 16th - Barbells for Boobies - update

Today is the last day you can donate so that you receive your shirt for the Amazing Grace event.  You can continue to donate all month but won't receive your shirt until November.
Please email me with any questions mjfoote@gmail.com

100610

Warm Up
3 rounds of
10 Wall Balls
10 Knees to Elbows
20 Double Unders

WOD:
-1200m Run
10 Pull ups
30 Sit ups
-800m Run
15 Pull ups
30 Sit ups
-400m Run
20 Pull ups
30 Sit ups
-300m Run
25 Pull ups
30 Sit ups
-200m SPRINT
30 Pull ups
30 Sit ups

100510 pics and video

20 top paleo blogs to support your journey to wellness

"So you’ve heard about paleo or primal diets and lifestyle and you want to know more. Where do you start to get useful information that you can implement today?  Do you have to live in a cave? Can you drink alcohol? What can you eat? How should you exercise?

The list that follows is a comprehensive list of movers and shakers in the paleo-primal area that between them answer all these questions and more."

Full list
@newhabit.org

20 top paleo blogs to support your journey to wellness

"So you’ve heard about paleo or primal diets and lifestyle and you want to know more. Where do you start to get useful information that you can implement today?  Do you have to live in a cave? Can you drink alcohol? What can you eat? How should you exercise?

The list that follows is a comprehensive list of movers and shakers in the paleo-primal area that between them answer all these questions and more."

Full list
@newhabit.org

10/05/10

Tuesday

Warm Up:
30 Lunges
20 Air Squats
10 Good Mornings
2 Rounds
Followed by
Should Dislocates

WOD:
3-3-3
Overhead Squats

Finisher:
30 Overhead Lunges W/ Medicine Ball
200 M Sprint
30 Medicine Ball Push-Ups
200M Sprint
15min AMRAP


Courtesy of Gator Crossfit

10/05/10

Tuesday

Warm Up:
30 Lunges
20 Air Squats
10 Good Mornings
2 Rounds
Followed by
Should Dislocates

WOD:
3-3-3
Overhead Squats

Finisher:
30 Overhead Lunges W/ Medicine Ball
200 M Sprint
30 Medicine Ball Push-Ups
200M Sprint
15min AMRAP


Courtesy of Gator Crossfit

100410 WOD

Warm-up:
500m row or 400m run
followed by 3 rounds of:
10 push-ups
10 burpees
30s L-sit

WOD:
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

100410 WOD

Warm-up:
500m row or 400m run
followed by 3 rounds of:
10 push-ups
10 burpees
30s L-sit

WOD:
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

100410 WOD

Warm-up:
500m row or 400m run
followed by 3 rounds of:
10 push-ups
10 burpees
30s L-sit

WOD:
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Softball Pics

Softball Pics

Softball Pics

100210

Warm Up
3 Rounds of
15 Box Jumps
15 Pullups
15 Push Ups

WOD
In teams of 3
Wall Balls
250 Meter Row
Clock stops when the team complets 300 Wall Balls
2 People will be working with one person resting

Finisher
Softball Fundraiser for King Kids Crossfit
Liberty Park in Renton from 1pm - 5pm

100210

Warm Up
3 Rounds of
15 Box Jumps
15 Pullups
15 Push Ups

WOD
In teams of 3
Wall Balls
250 Meter Row
Clock stops when the team complets 300 Wall Balls
2 People will be working with one person resting

Finisher
Softball Fundraiser for King Kids Crossfit
Liberty Park in Renton from 1pm - 5pm

100210

Warm Up
3 Rounds of
15 Box Jumps
15 Pullups
15 Push Ups

WOD
In teams of 3
Wall Balls
250 Meter Row
Clock stops when the team complets 300 Wall Balls
2 People will be working with one person resting

Finisher
Softball Fundraiser for King Kids Crossfit
Liberty Park in Renton from 1pm - 5pm

100210

Warm Up
3 Rounds of
15 Box Jumps
15 Pullups
15 Push Ups

WOD
In teams of 3
Wall Balls
250 Meter Row
Clock stops when the team complets 300 Wall Balls
2 People will be working with one person resting

Finisher
Softball Fundraiser for King Kids Crossfit
Liberty Park in Renton from 1pm - 5pm

Amazing Grace October 16th - Barbells for Boobies

Reminder - King Crossfit is hosting "Amazing Grace" on October 16th. We are holding this event in order to raise money for Mammograms in Action, an organization that helps provide mammograms for women in need. If you haven't done so, please sign up to attend at the Box. In order to donate , go to http://barbellsforboobs.com/ and click sign up in the upper right corner. Anyone who donates at least $35 will get a shirt. All donations must be in by Oct 6th in order to have your shirt delivered for the day of the event.
This event will be held at the regular class time(s) and the WOD for the day is Grace.

"Grace" - 135 pound Clean and Jerk, 30 reps

Make sure to wear your Barbells for Boobies shirt or else your pink King CF shirt in order to show support. Members of SnoRidge Crossfit will also be in attendance that day.

We will be collecting donations that day as well. If you have any questions, contact Michael Foote. Email Foote

Barbells for Boobies - King Crossfit

Promote Your Page Too

Amazing Grace October 16th - Barbells for Boobies

Reminder - King Crossfit is hosting "Amazing Grace" on October 16th. We are holding this event in order to raise money for Mammograms in Action, an organization that helps provide mammograms for women in need. If you haven't done so, please sign up to attend at the Box. In order to donate , go to http://barbellsforboobs.com/ and click sign up in the upper right corner. Anyone who donates at least $35 will get a shirt. All donations must be in by Oct 6th in order to have your shirt delivered for the day of the event.
This event will be held at the regular class time(s) and the WOD for the day is Grace.

"Grace" - 135 pound Clean and Jerk, 30 reps

Make sure to wear your Barbells for Boobies shirt or else your pink King CF shirt in order to show support. Members of SnoRidge Crossfit will also be in attendance that day.

We will be collecting donations that day as well. If you have any questions, contact Michael Foote. Email Foote

Barbells for Boobies - King Crossfit

Promote Your Page Too

Amazing Grace October 16th - Barbells for Boobies

Reminder - King Crossfit is hosting "Amazing Grace" on October 16th. We are holding this event in order to raise money for Mammograms in Action, an organization that helps provide mammograms for women in need. If you haven't done so, please sign up to attend at the Box. In order to donate , go to http://barbellsforboobs.com/ and click sign up in the upper right corner. Anyone who donates at least $35 will get a shirt. All donations must be in by Oct 6th in order to have your shirt delivered for the day of the event.
This event will be held at the regular class time(s) and the WOD for the day is Grace.

"Grace" - 135 pound Clean and Jerk, 30 reps

Make sure to wear your Barbells for Boobies shirt or else your pink King CF shirt in order to show support. Members of SnoRidge Crossfit will also be in attendance that day.

We will be collecting donations that day as well. If you have any questions, contact Michael Foote. Email Foote

Barbells for Boobies - King Crossfit

Promote Your Page Too

Amazing Grace October 16th - Barbells for Boobies

Reminder - King Crossfit is hosting "Amazing Grace" on October 16th. We are holding this event in order to raise money for Mammograms in Action, an organization that helps provide mammograms for women in need. If you haven't done so, please sign up to attend at the Box. In order to donate , go to http://barbellsforboobs.com/ and click sign up in the upper right corner. Anyone who donates at least $35 will get a shirt. All donations must be in by Oct 6th in order to have your shirt delivered for the day of the event.
This event will be held at the regular class time(s) and the WOD for the day is Grace.

"Grace" - 135 pound Clean and Jerk, 30 reps

Make sure to wear your Barbells for Boobies shirt or else your pink King CF shirt in order to show support. Members of SnoRidge Crossfit will also be in attendance that day.

We will be collecting donations that day as well. If you have any questions, contact Michael Foote. Email Foote

Barbells for Boobies - King Crossfit

Promote Your Page Too

10/01/10

Friday

Warm Up:
20 Good Mornings
15 Sit-ups
30 Double unders
2 Rounds

WOD:
Four sets for Max Reps of:
90 seconds of Dead Lifts (Body Weight)
90 seconds of Rest
90 seconds of Burpees
90 seconds of Rest
90 seconds to Run 400m
90 seconds of Rest

Report three scores for each of the five sets – e.g., 1. 42/50/1:01, 2. 38/45/1:03 , etc….
(scale as needed)

3,2,1 GO!!!

10/01/10

Friday

Warm Up:
20 Good Mornings
15 Sit-ups
30 Double unders
2 Rounds

WOD:
Four sets for Max Reps of:
90 seconds of Dead Lifts (Body Weight)
90 seconds of Rest
90 seconds of Burpees
90 seconds of Rest
90 seconds to Run 400m
90 seconds of Rest

Report three scores for each of the five sets – e.g., 1. 42/50/1:01, 2. 38/45/1:03 , etc….
(scale as needed)

3,2,1 GO!!!

10/01/10

Friday

Warm Up:
20 Good Mornings
15 Sit-ups
30 Double unders
2 Rounds

WOD:
Four sets for Max Reps of:
90 seconds of Dead Lifts (Body Weight)
90 seconds of Rest
90 seconds of Burpees
90 seconds of Rest
90 seconds to Run 400m
90 seconds of Rest

Report three scores for each of the five sets – e.g., 1. 42/50/1:01, 2. 38/45/1:03 , etc….
(scale as needed)

3,2,1 GO!!!

10/01/10

Friday

Warm Up:
20 Good Mornings
15 Sit-ups
30 Double unders
2 Rounds

WOD:
Four sets for Max Reps of:
90 seconds of Dead Lifts (Body Weight)
90 seconds of Rest
90 seconds of Burpees
90 seconds of Rest
90 seconds to Run 400m
90 seconds of Rest

Report three scores for each of the five sets – e.g., 1. 42/50/1:01, 2. 38/45/1:03 , etc….
(scale as needed)

3,2,1 GO!!!