top of page

Crossfit Kivnon 09/22/2020
Warm-up 2 RDS 200 M RUN 20 AIR SQUATS 20 JUMPING JACKS 8/8 SINGLE ARM KB SWINGS SWDO: Back Squat WIDOWMAKER - WEEK 9 REMEMBER TO...
Sep 22, 2020
Crossfit Kivnon 09/21/2020
Warm-up 2 RDS 1 MIN JUMPING JACKS 10 PASS THROUGHS 10 REVERSE GRIP SHOULDER PRESSES 10 SINGLE LEG GOOD MORNINGS WITH PVC 30-SEC BACK...
Sep 20, 2020
Crossfit Kivnon 09/19/2020
WOD: 343 (Time) 100 DEADLIFTS 100 POWER CLEANS 100 GROUND TO OVERHEADS 43 BURPEES GPP - 95/65 65/55 45/35 FITNESS - 115/85 95/65 65/55...
Sep 18, 2020
Crossfit Kivnon 09/18/2020
Warm-up 400 M RUN/ROW 10 SAMSON STRETCHES 10 BOOT STRAPS 10 TEMPO AIR SQUATS 10 STRICT PRESS WITH THE BAR WOD: Front Squat WARM UP FOR...
Sep 17, 2020
Crossfit Kivnon 09/17/2020
Warm-up 8 MIN AMRAP FENCE RUN 20 TOE TAPS 8 JUMPING SQUATS 10 FRANKENSTEINS 20 FT DUCK WALK Double-Unders (15 MINS ) THIS IS OUR SKILL...
Sep 16, 2020
Crossfit Kivnon 09/16/2020
Warm-up 20 PASSTHROUGHS 20 PVS OVERHEAD SQUATS 10 SCORPION STRETCHES 5 WALL WALKS Skill Work PULL UP PROGRESSIONS 20 MINS OF PULL UP...
Sep 15, 2020
Crossfit Kivnon 09/15/2020
Warm-up 2 MINS OF JUMP ROPE 10 CALF RAISES ON 45 POUND PLATE 10 GAAK SQUATS 10 SQUATS WITH BAR ON BACK RACK WOD: Back Squat THIS IS WEEK...
Sep 14, 2020
Crossfit Kivnon 09/14/2020
Warm-up 20 PASS THROUGHS 20 AIR SQUATS 10 PUSH UPS 5 INCH WORMS Skill Work HANDSTAND PUSH UP DRILLS 20 MINS OF HAND STAND PROGRESSIONS...
Sep 13, 2020
Crossfit Kivnon 09/12/2020
WOD: BREAK IT DOWN (Time) PARTNER WOD 60/40/20 T2B HSPU BOX STEP OVERS BURPEES GPP - V-UPS + PUSH UPS FITNESS - LEG RAISES + PIKED...
Sep 11, 2020
Crossfit Kivnon 09/11/2020
WOD: 9/11 tribute (Time) 9/11 Tribute WOD  For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125# /...
Sep 10, 2020
Crossfit Kivnon 09/10/2020
Warm-up 20 PASS THROUGHS 20 AIR SQUATS 10 PVC CLEANS 10 PVC PUSH PRESS THEN 10 MINUTES TO WARM UP TO 75% OF C&J SWOD: Clean and Jerk 5...
Sep 9, 2020
Crossfit Kivnon 09/09/2020
Warm-up 7 MIN AMRAP FENCE RUN 20 PASSTHROUGHS 10 OHS SQUATS 5 INCH WORMS THEN 2 RDS WITH BARBELL 6 EB SNATCH DEADLIFT 6 EB SNATCH...
Sep 8, 2020
Crossfit Kivnon 09/08/2020
Warm-up 8 MIN AMRAP 15 DU/30 SU 12 AIR SQUATS 9 SUPERMANS 6 PUSH UPS 3 INCH WORMS THEN 3 SETS OF 5 REPS (BACK SQUAT) TO BUILD TO YOUR...
Sep 7, 2020
Crossfit Kivnon 09/05/2020
FWOD: KETTLEHELL (Time) BUY-IN 400 M RUN 10-9-8-7-6-5-4-3-2-1 KETTLEBELL SWINGS PULL UPS * GOBLET SQUATS V-UPS BURPEE TO PLATE CASH...
Sep 4, 2020
Crossfit Kivnon 09/04/2020
Warm-up SHOULDER OPENERS WITH BAND (5 MINS) 20 PASS THROUGHS 15 OHS SQUATS 10 SAMSON STRETCHES WITH TWIST INTO BUILD UP TO 70% of 1RM...
Sep 3, 2020


Do I need to meal prep to get the results I want?
You have likely heard the expression that abs are made in the kitchen. Whether your goal is to lose 10 lbs. or 50 or add substantial...
Sep 1, 2020
CROSSFIT KIVNON 08/24/2020
Warm-up 200 M RUN 10 AIR SQUATS DB TECHNIQUE PREP FOR WORKOUT WITH LIGHT WEIGHTS 5 X EACH MOVEMENT SWOD: Front Squat 5 REPS @ 55% 3...
Aug 23, 2020
Crossfit Kivnon 08/22/2020
FREE CLASS WOD: TUDERÂ (Time) PARTNER WODFor Time (with a Partner) 1 mile Run (together) 31 Push-Ups (each) Then, 20 Rounds of: 3...
Aug 21, 2020
Crossfit Kivnon 08/21/2020
Warm-up 10 MIN AMRAP 10 DL 10 HANG CLEANS 10 PUSH PRESS 10 GOOD MORNINGS 10 AIR SQUATS THEN BUILD UP TO 50% OF C & J TO BEGIN WAVE...
Aug 20, 2020
Crossfit Kivnon 08/20/2020
Warm-up 5 MINS OF SLIPS :15 OF EACH POSITION OF SCALES 1 MIN AT L-SIT 1 MIN AT INVERSION 1 MIN PLANKS 1 MIN STRETCHING USE 10 MINS TO...
Aug 19, 2020
bottom of page