CrossFit Kivnon 180707


9 AM Free Class

20 Minute EMOM

Minute 1. 15 wall-balls or 8 thrusters 75/55

Minute 2. 10 V-ups or 8 toes to bar

Minute 3. Fence run

Minute 4. 30 second plank or 15 second L sit

1000 - 1200 Open floor with coaching available.

As a reminder, we will have Free Tui Na Massages for the next several weeks beginning tomorrow at the box.

Neely will provide massages from 10:00 - 12:00. Massages are given on a first come first pampered basis. You can contact her at (858) 230-2456 with any questions about the massages.

Tui Na massage utilizes hand techniques to restore correct anatomical musculoskeletal relationships, neuromuscular patterns and to increase the circulation of blood to remove biochemical irritants.

In addition to relaxation style massages, treatment focus is also available to treat the following disorders: Lower Back Sprain and Strain Shoulder Strain, Sprain, and Tendonitis Cervical Spine Sprain and Strain Elbow, Carpal Tunnel, Wrist Sprain and Tendonitis TMJ Disorders (Temporo Mandibular Joint) Knee Disorders Sprained Ankle


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Crossfit Kivnon 09/24/2020

Warm-up 8 MIN AMRAP 40 TOE TAPS 20 REVERSE LUNGES 3 INCH WORMS 20 ALT V UPS GWOD: Rope Climb  ROPE CLIMB PROGRESSIONS AND TECHNIQUE 5 X 3 *IF YOU HAVE ROPE CLIMBS PLEASE WORK ON THE FOLLOWING EACH

Crossfit Kivnon 09/23/2020

Warm-up FENCE RUN 10 PVC PASS THROUGHS 10 OHS WITH PVC 20 FT FRANKENSTEINS 20 FT WALKING CALF RAISES 20 FT HIGH KNEE PULLS 20 FT SHUTTLE RUNS SPECIFIC WARM UP RD 1 10 OHS WITH BAR 10 PUSH UPS RD 2

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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