MLK DAY

WOD:

Hang Power Cleans 3-3-3-3-3

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Start the Paleo Challenge today! Be sure to  turn in your money and your photos

In addition to today’s regularly  scheduled classes, the gym will also be open continuously from 2pm-7:30pm- feel free to come in early, stay late etc.

15 thoughts on “MLK DAY

  • Anyone interested in a pair of Inov-8 F-lite 230s, black/white, size men’s 5.5, $100. Ordered them and they are too big for me. So before I send them back and have to pay for shipping thought I would ask my CF family.

    Awesome morning with a lot of people off work and Julie and Liz in today!
    HPC x 3
    75/85/95/100/105 x2
    4:14 on mini WOD

  • What a class this morning!!!
    WOD
    4 rounds for time of:
    500m Row
    10 Pull-ups
    10 Burpees
    Time 15:43

    Day 15…done!!!

  • Bad day turned around into good day! Thank you cfnky!
    Reasons why…
    1.) Stacy is Santa!
    2.) Early and relaxed gym times!
    3.) Learned how to securely tie my new shoes!
    4.) HPC PR!!!
    5.) Good and fast Wod with Kim!
    6.) 50 ghd’s in 1:39 = 11sec PR!
    7.) Ben kicks big dawg ass!
    8.) Good times with Best brother Alex!
    9.) Love all!
    10.) Let’s do it again tomorrow!!!

  • Spent most of the day at crossfitnky. Great way to spend a day off. Did the morning WOD and then went back in the afternoon for more fun. HPC’s, Dead lifts, handstand push ups, double unders, pull ups, GHD sit ups, squat cleans and a little over a 3 mile run to round out the day. Watched Ben kill some of those WODs from the challenge at CFC yesterday. Very impressive.

  • Hang power clean got 185 one time.

    Mini wod of
    3 rounds

    15 med ball cleans
    15 kettlebell swings

    Time 3:49

    Second wod:
    Did Friday wod “the chief”

    5, 4+2 squats, 4+8 squats, 4, 4+push ups.

  • HPC’s not so good today, trying to get the technique down.

    3:57 on the mini WOD.

    Completed the 50 GHD’s.

  • I love and hate HPC’s. I think I got up to 175 and decided to bail.

    Mini WOD raced Mark to finish second at 3:06. Dude was haulin!

    15 burpees and a Adam was spent. Great day at the ole CrossfitNKY!

  • Hang Power Cleans sucked….more like powerless reverse curls….topped out at 105×3….same as back in September. Got to hang with Lana today at our own pace, good times.

    The mini wod was quick at 3:38
    50 ghds were fun….until tomorrow I’m sure.

  • Great time today, thanks so much for the extra flexible hours!
    95/x3 on HPC, very ugly so I did not even try more. 5:37 on the mini WOD. Thanks for the push megHan!
    Finally stuck my toes in the water and played with the GHD. I slowly and gingerly lingered out 30 while powerhouse meghan knocked out 50 in AMAZING time… Nice work!
    Wendy, I felt them instantly! No waiting for tomorrow for me. 😉

  • Ahhhh!! I miss you guys and the gym! I visited Crossfit East Village while in Ca and they’re good people-but I can’t wait to get back to you all tomorrow!

    Proud of you kim! That’s awesome girl 🙂

  • Got up to 205×3. This wasn’t too bad, so I jumped to 225 and decided I was spent after deadlifting it into position. Some of the HPCs felt right (decent form), most felt like brute forcing them up which wore me out.

    3:04 on the mini-wod, thanks Adam for pushing me.

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