Friday!!

WOD:

Trainers Choice.

We are having a 2PM class today…For those of you who skip work early on Fridays.

Saturday, Come join us for the FREE workout at 11:00AM. Open to everybody come see what CrossFit is all about!

This is the ONLY CrossFit Class on Saturday.

10 Responses to “Friday!!

  • Isn’t it always trainers’ choice? 😛

  • Jason
    14 years ago

    Today was a 21-15-9 DL, box jumps and pull ups. I was at 210 on the DLs and a 20″ box with blue band pull ups. 11:51 Was at the 6 am class and this one was a struggle about 12 hours after Jerry.

  • This one was bruiser. Rx’d it all at 11min on the nose (i think Lucas was being nice). Since i missed the Hero WOD yesterday I made it up at lunch and did the “Jerry” workout. Finished it in about 26min. would have never been able to do that a year ago….this Crossfit stuff is ok!! 🙂

  • Moses
    14 years ago

    21-15-9 of:
    DL @ 225
    Box jumps
    Pull ups

    8:33

    Tough one…box jumps really got me. Too much time weight gazing and trying to catch my breath. 🙂 I really think this is a 6-7 min. workout. Maybe next time.

  • megHan
    14 years ago

    i’ll be there at 5 today. for realz!

  • Armando
    14 years ago

    Hi everyone,

    Tomorrow is the big dwag challange at Nasti…I will be there representing CFNKY…if anybody want to enjoy me can still do it or if anyone want to go and see the competition can also do it…have a great wod tomorrow…I will have 3!!!!

  • Jason, 12 hours of recovery was not very much between those 2 wods….kudos to you for making it in for more damage at 6am! 🙂

  • megHan
    14 years ago

    100ft of lunges w/ 25# plate overhead
    21 ghd situps
    21 pushups
    lunges
    18
    18
    lunges
    15
    15
    lunges
    12
    12
    lunges
    9
    9
    lunges
    6
    6

  • megHan
    14 years ago

    15:58

  • lunges with a plate, ghd situps, and push ups 21-18-15-… = good wod.