CrossFit Kivnon 170102

Brand new year!!! What are your goals this year?

World-Class Fitness in 100 Words:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise, but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, and presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”

- Coach Greg Glassman, CrossFit Founder and CEO 

Any questions about diet/nutrition don't hesitate to ask!!!!!

A. 20 min cap


Five rounds of:

12 deadlifts Rx 155/105, masters (over 55)135/75#

9 Hang power clean Rx 155/105, masters (over 55)135/75#

6 Push jerk Rx 155/105, masters (over 55)135/75#

Rest 6 min

B. 15 min AMRAP 

4 HSPU sub mod HSPU on box or bench

6 wall ball shots 20/14#

8 burpees 

1 fence run 

Extra credit

10/10/10/10/10 GHD extensions