With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

From the Wodfather– Alright people, start posting some.results! Need to see what’s going on at the box. Missing CFNKY!

Thursday morning 5am come try  KRAV MAGA FREE. Open to all members and anyone who is interested, bring your friends and family (13 years of age and older).

Krav Maga is the official self defense and hand-to-hand combat system of the Israeli Defense Forces and is the preferred system for U.S. military and law enforcement personnel. Krav Maga is not a traditional martial art. No katas. No rituals. Based on simple principles and instinctive movements, this reality based system is designed to teach fighting and hand-to-hand combat skills in the shortest time possible. This system is specifically designed to be used by anyone, regardless of size, ability, age or gender. Krav Maga techniques and training methods will ensure you become proficient quickly, improve your overall fitness level and most importantly make you and your family safer and more secure.

Calling all CFNKY’ers! We would love to have as many people as we can, cheering on our Tough Mudder team on October 20th in Maysville, KY! It is not too far away and doesn’t cost much to root on your fellow cross fit family members! It is g

oing to be a great time and we would all love to have a cheering section! If you register as a spectator before the day of the race, it only costs $20. Go here to register! are meeting at 7:15 am at the UDF on the AA Highway off of Hwy 275 on Saturday, October 20th! Here are directions to the Big Rock Off-Road Park in Maysville. you have any questions, please contact Enrique (Kike)! GO TOUGH MUDDERS!!
Tough Mudder
Tough Mudder events are hardcore 10-12 mile obstacle courses designed by British Special Forces to test your all around strength, stamina, mental grit,

6 Responses to “Wednesday

    12 years ago

    Alright people, start posting some.results! Need to see what’s going on at the box. Missing CFNKY!

  • tommy white
    12 years ago

    Wod father is weak, no results so that’s all I have.

  • 13 min. +11 reps into min.14
    My grip decided to leave abruptly somewhere in min.12

    I was so distraught I commenced a Death by Doughnuts shortly after leaving the gym. Still going. 🙂

  • tmhodges
    12 years ago

    I only got 15 rounds + 4 and a blister. 🙁

  • 15 rounds….
    thanks to Chad…..i was trying to keep up. My hands are raw-but no rips 🙂

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