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Category: WOD
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Thursday 01/30/14

(25:00)  Superset Heavy Thruster of 3 reps + Weighted Pullups of 3 reps   Test: Max Unbroken 115/95# Thrusters *Unbroken means NO rest. Set is over when the athlete stops in the rack, squat, or overhead position.   Cool down: Airdyne or row 30 calories + foam rolling Tweet

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Category: WOD
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Wednesday 01/29/14

Warm-up for workout (5:00)   WOD: “Mary” AMRAP 20:00 -5 Handstand Pushups -10 Pistols -15 Pullups   Cool Down: Foam rolling – be sure to hit the shoulders and lats Tweet

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Category: Commentary
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So much Room!

With the renovations complete, it was so exciting the see the surprise on our members faces, and how everyone enjoyed the new space at K3 Crossfit. For those who haven’t been able to make it yet, we’ve attached a few pictures below. We’d like to thank each and everyone who pitched in over the weekend. […]

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