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Category: WOD
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Monday 11/04/13

Skill: Back Squat 3×5 *Practice taking the Bar off the ground and putting it on your back rack. WOD will include this manuever Floor Press 3×5 *Rigid, neutral spine. Strong Shoulder position WOD: 10,9,8,7,6,5,4,3,2,1 of: Back Squat + Dips Cool Down: GHD 2x 6-12 reps   Tweet

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Category: Commentary
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On-Ramp Program + Open Gym

As we continue to add new members at K3CF, we have acknowledged the need for a specific On-Ramp program to get our members prepared for the daily workouts we write on the board. Additionally, we understand that each of you may have individual goals that you want to achieve, and we want to give you […]

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Category: WOD
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Saturday 11/02/13

Today’s WOD is the Grandmother of them all! “FRAN” 21-15-9 of Thrusters + Pullups Rx 95/65# Rx+ 105/75# and Chest-to-bar pullups   Cool Down: Run 800m, Row 1000m or Bike 1600m Tweet

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Category: Newsletter
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Issue 2, November 2013 Newsletter

EXTRA EXTRA Read All About it! In this month issue we: Say welcome to our new members Spotlight Jeff DeRuiter Provide Holiday Nutrition ideas Introduce our On-Ramp Program (code name: Phoenix)   Tweet

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