We will be doing Open WOD 17.1 all classes Friday and will be running heats from 4 PM on in half hour increments at 4, 4:30, 5, 5:30, 6 etc. and most likely Saturday at 10 as well. Contact us if you need another time, we'll get you in!
Pot Luck around 5, Grill should be up and running by 6!
Hey Kivnon athletes!! There is still time to register for the open. If you don't know what the CrossFit open is just ask a coach or fellow member. It's a good way to see how you compare to the rest of the world or region for your age group and it's just fun!!!
Also, Friday we will be doing the open at 6pm...Friday night light style! Come on out!!
We're going to split the class up into smaller groups and match up with a coach. We'll go over movements you've been struggling with or just haven't been able to figure out.
Getting upside down - HSPU - kipping HSPU
Pull-ups - Kipping pull-ups - butterfly pull-ups
Kettle bell swings
Whatever you guys want to work on and get more efficient at, we'll work on it.
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007
3 rounds for time 45 / 25 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups (sub 21 single pull-up/toes to bar, try to work in an L pull-up every once in awhile) 45 / 25 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups