Every Saturday both our 7:30 and 8:30 AM classes are free to anyone interested in checking us out!
Go Guus Go!
Welcome to the newest members of our ohana! Jennifer, Remy and Diane have all recently completed the basics classes and are burning up the WODs!
Warm Up:
DROM
500m row
Level testing
Skill/Strength:
Prowler pulls
WOD: AMRAP in 8, 10 or 16 minutes
100m sprint
11 box jumps
9 SDHP
7 pull ups
Welcome back Rob, who first joined us Sunday for the One Nation Under WOD workout. Rob showed up at 6:00 this AM raring to go. We’ll look forward to having you back tomorrow! Then at 9:00 AM some King CrossFit folks jumped in. Welcome to Michelle, Jeffery and Elsie from Seattle.
Warm Up:
Obstacle course
Mobility:
External rotations and shoulder stretches
Skill/Strength:
Butterfly kips
WOD: 5 rounds for time;
30 double unders
20 sit ups
10 push ups
5 HEAVY KB snatch (each arm)