Crossfit Kingdom

Warm Up 1 Min Row 1 Min Box Jump 1 Min Wall Ball 1 Min BF Sit Up 1 Min Rest, 3 Rounds WOD “California Burritos” (Tribute to Alfred) 21-15-9 Overhead Squat  95/65 L – Pull Ups Burpees Post comments! Check out this news broadcast about CrossFit and Paleo nutrition… For more info about eating [...]

W.U.WOD 250m Row 20 Double Unders (80 singles) 15 Wall Balls  20/15 10 Burpees 3 Rounds WOD “Thrusters on the Minute” Do 1 Thruster on Minute 1 2 on Minute 2 3 on Minute 3… and continue adding one each minute until failure All reps must be completed within the minute Seniors and Kids – [...]

11AM MEMBERS WOD TODAY “Grindy” 10 Clean and Jerks  135/85 5 Rounds of Cindy (Ring Pull Ups) 10 Clean and Jerks  135/85 5 Rounds of Cindy (Ring Pull Ups) 10 Clean and Jerks  135/85 For Time: Enjoy the Rest of Your Weekend!

10AM Free WOD Today. Invite your friends and family! 11AM Members WOD 12:30 Yoga Stretch w/ Jenny climbing the hill from hell at the park wod FYI: CrossFit 305 is having their Grand Opening Celebration today. If you are interested to see what they have going on and want to get to know some other [...]

WOD: Muscle Up Technique 100 Squats 2 Muscle Ups 80 Squats 4 Muscle Ups 60 Squats 8 Muscle Ups 40 Squats 4 Muscle Ups 20 Squats 2 Muscle Ups Scale to band/box/row as needed Post comments! CrossFit in the City? Depends on how creative you get. One great thing about functional fitness is that you [...]

W.U.WOD 2 Minute Jump Rope 50 Butterfly Sit Ups WOD 15 Thrusters  135/95 30 Burpees 45 Box Jumps 45 KB Swings  2pood/1.5pood 30 Pull Ups 15 Clean and Jerks Post Time to comments! The Perfect Balance So you’ve always considered yourself to be a “fit” person. You do your regular routine at the gym, you [...]

“DT” 155/110  pound Deadlift, 12 reps 155/110 pound  Hang power clean, 9 reps 155/110  pound Push jerk, 6 reps Five rounds for time. Post comments: FYI Members: Our 11AM class is no longer an Elements 101 class. It’s now being offered as a regular WOD for the morning people! Also, the 6AM class is cancelled [...]

Handstand Practice WOD 400m Run 20 Air Squats 25 KB Swings   2 pood/1.5 pood 30 BF Sit Ups 4 Rounds For Time. Post comments! CrossFit: Revolutionizing the Gym When’s the last time you heard one of our members say something like “I just wanna work on my arms”? Unless they are new to CrossFit, [...]

Overhead Squat PR 3-3-3-3-3 12 Double Unders 12 Pull Ups 5 Rounds For Time There’s no “Diet” in Diet Sodas “Endless research has been conducted to support the argument that diet soda is not the best choice of liquid in one’s diet. There remain concerns over aspartame, the low-calorie chemical used to give diet sodas [...]

TODAY IS A REST DAY! Enjoy the time off, we’ll see you tomorrow!