Team WOD:


Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Post time to comments.

All CFNKY new and old, go to the new Sign Up tab on the website, pick your membership, put in your First and Last name and email. You will then get Log In information sent to you. This is all for your benefit as CFNKY institutes the use of Zen Planner, a great tool for Lucas, all the trainers and members alike!

Saturday 9AM FREE KRAV MAGA!!! Open to all members and anyone who is interested, bring your friends and family (13 years of age and older).

Saturdays at 10am Come Try CrossFit FREE!!!! We are open to everyone -regardless of fitness level . No need to call or set up an appointment! Just drop in for some challenging “fun”!!! Reminder-WE NO LONGER HAVE AN 11AM on SATURDAYS.


7 Responses to “HERO WOD WEDNESDAY

  • Will there still be a 6:30 crossfit class on Mondays? or just the 6:30 Krav Maga?

    Eventually my cold will clear up and this information will matter to me because I’ll be back at the box 🙂

    • I’m pretty sure the 6:30 class goes on the same time as Krav Maga. From what I’ve seen, they have the class upstairs while the 6:30er’s do their thing. 🙂

  • jeremybarbour
    10 years ago

    20min amrap
    5 deadlift 275#
    13 pushups
    9 boxjump 30″
    10 rounds + 1DL and a split open shin again

  • 20min amrap
    5 deadlifts 185#
    13 pushups
    9 box jumps
    11 rounds + 2 push ups…I don’t know if my lower back could have handled 10 more min…great job 9am crew!

  • Rx’d with Doug. We managed 14 rounds with minimal injuries to our shins. Checking to see if we can get Jeremy enrolled into a box jump cert. 🙂 Missed the Krav Maga. 🙁

    • jeremybarbour
      10 years ago

      Please do this is getting old at least this time it didnt need stitches. But this time it really hurt. I almost cried. i just kept telling myself what would jeff do what would jeff do so i went ahead and cried. Thank god Kike was there to hold my hand.

  • 275 DL’S, 13 PU’s, 9 Bx Jumps….completed my 8th round at 10 minute mark. Then threw my back out….OH well, see you guys next week (hopefully).

    Thanks Chad for setting the bar much too high for me!!!! LOL

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