Monday!
100th Day of the Burpee Challenge!!
WOD: Back Squats 5-5-5-5-5
As many rounds as possible in 12minutes of:
5 Hang Muscle Snatches 115 lbs
10 Ring Dips
15 Toes to Bars
Post times to comments.
full workouts posted on whiteboard.
Please make an appointment before showing up to your first visit. You can do this by email, phone or text.
email: lucas@crossfitnky.com
phone: 859-380-4904
If you purchase a groupon you can schedule your appointment through the groupon scheduler, email, phone or text. Before starting Crossfit you have to attend the elements classes. This classes are NOT full, if for some reason you are having problems with scheduling call, text, or email us.
Elements Classes
Mon, Wed, Fri, 7am, 10:15am
Mon,Tue,Wed,Thu, 7pm
Please schedule an appointment.
190 on the back squats today. Not bad considering 215 is my 1 rep max. Completed 5 rounds and push ups instead of ring dips due to a full gym. Toes to bar lasted about three rounds.
LOVE the strength training.
and a deceptively good WOD today
AMRAP
5r+ 3 t2b
Back Squats
135-140-145-150-155 x 5
5 rds + 2 muscle snatches 55#
Push ups replaced ring dips due to the awesome large 9am crowd today. Great to see some new faces after Spring Break!
155, 185, 225, 255 – started failing at this point – 4 rds + 4 ring dips