Wednesday

WOD:

Throw Down the Gauntlet Wednesday!

CFNKY will be closed Friday and Saturday. We will be at the East Central Regionals Competing.

Thursday Hours 5am,6am,9am,10am,2pm,4:30pm,5:30pm,and 6:30pm.

Check the whiteboard for information on July 2nd POOL PARTY.


13 thoughts on “Wednesday

  • Scorcher out there today even at 9am! Heading to Michigan for the rest of the week… Good luck to our competitors, wish I could be there to see your strength and fortitude!

  • It was 75 degrees and dark at 5 AM. I had forgotten how early that is. We did yesterday’s workout (i.e. 4 rounds of 400 M run, 30 box jumps (22 inches), 10 HSPU (modified with box)). My time was 21:20.

    It was great to see Jody back at CF NKy today and to complete the WOD with Phill. Nice to see Marcus working hard on his on-ramp, too.

    Best of luck to the team going to regionals. Everyone else, keep cool.

  • Fun Wednesday WOD but HOT! 11:00 for me. Nice work 5:30 crew. Thanks to Lucas, Kristin, Sean & Bridget for all the pull-up tips and suggestions. I’ll be working on them to get my act together!

  • Yah! It’s been a while since I’ve rxd a WOD & I can still do pull ups on my own…small wins keep me happy these days 🙂

    Lots of fun (& sweat) at the 5:30 class today. 11:37 for me & Toni you’ll get your kip back…don’t think about it, just do!!

  • I need to get my pull ups together too!! But this WOD was fun!! Finished at 11:57. My legs are sore already!!

  • A little practice for Columbus. The weak link is as ready as he’s going to be. Yes Armando, I have been stretching.

  • Don’t underestimate yourself WodFather!

    This WOD was great. First time I have felt strong and confident in weeks!
    Finished 11:36 but did an extra round of lunges. Oops.

  • Jeff, you are not a weak link at all…but keep stretching!!!
    Kristin, you are starting to sound like me…Toni don’t think, just do it!

  • Great to be back for the summer! There is no other place that will kick my butt like CrossfitNKY! Knew it would be slow but actually finished (25:12) yesterday’s WOD thanks to Frank & Phil’s encouragement! Great 5 am team!

  • Felt good with the heat tonight! After a few days off I think I needed to sweat:) 9:55 when we subtracted the extra lunges I did. Seriously considering running before and after WOd’s if anybody is up for it! Need to find out how to get some miles in this summer.

  • Sarah, I always run the loop…leave the gym, run to 18, run down 18 into the next entrance and back up, it’s great after a Wod.

  • I learned a new term today, “burpee broad jump”, while looking for an equipment free WOD. It is just what you think it would be. Basically you burpee broad jump for distance rather than reps. It kinda forces you to exert some real effort on your jumps if you do not want to perform burpees by the dozens. Then again, the explosive jump is what really gases you.

    Lucas, can you put burpee long jumps in some sort of twisted devil’s mile or similar?

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