Monday 2-8-16

Challengers…..We will attempt to make up today’s 11am,3pm,and 7pm classes tomorrow at the same times.

For our regulars……Matt will be at gym from 3 to 5. Open gym for anyone who wants to come in.

9 and 11am cancelled…stay tuned for afternoon closings

Be sure to check website before you come in for closings. Heading up for 6am.

Want to thank everyone who participated and made a donation to Boots on the Ground… Kryptonite is the best!!

Strength-
Back Squat
Heavy Triple

WOD-
5 RFT
5 Power Cleans 165/115
10 Box Jumps 24/20″
15 Push Up


Saturday 2-6-16

11am make up for any of yesterday’s 6 week challenge classes.

Sunday Funday Fundraiser Wod at 9:30.
Last chance to make a donation!!!

10 Min AMRAP-
10 OHS 95/65
10 T2B

Rest 5 Min

10 Min AMRAP-
5 Power Clean 155/105
10 Box Jump Overs 24/20″


Friday, 2-5-16

No PM classes.I will offer a make-up class Saturday at 11am for challengers only.

6 and 7 am classes only today. Stay tuned for PM classes.

Come on everyone!!! I think Kryptonite can do better. Our fundraiser is for our military. One last Wod!! This is our last week. Please be generous!!!These people are protecting our families and our freedom! For those of you who donated….thank you!

We are always looking for the following to send to Our Brave Hero’s:

PROTEIN POWDER & PROTEIN BARS (Top request!)
K-CUPS for KEURIG MACHINES (coffee, tea, hot cocoa)
POWDER DRINK MIX (Gatorade, Kool-Aid, Crystal Light)
TUNA & CHICKEN SALAD (in foil pouches, or ready-to-eat kits
BEEF JERKY / SLIM JIMS• SUNFLOWER SEEDS & PUMPKIN SEEDS
CHOCOLATE PRODUCTS – only OCT. through FEB (it will melt in high temperatures!)
Hard Pretzels / Cheetahs / Fritos / Chex Mix / Wheat Thins / Ritz Crackers• Granola Bars / Power Bars / Cereal Bars / Cliff Bars
Fig Newton’s, Oreos, Cheese & Crackers – Small Packs
Trail Mix, Dried Fruit, Granola, Fruit Roll-Ups / Fruit By The Foot / Fruit Gummies
NUTS: Peanuts, Mixed Nuts (salted preferred)
MICROWAVE FOOD (Chef-Boy-R-Dee, stews, etc.)
COOKIES / Girl Scout Cookies (with chocolate: Oct. – February only!)
Rice Krispie Treats (Store-bought only)
Little Debbie’s & Hostess cake products
Cereal (Small, individual boxes)
Condiments, Spices; Sugar; Salad Dressing (no glass jars)
Caffeinated energy gum or candy (to stay alert)
Lip Balm / Chap Stick / Carmex / Blistex
Body Wash, Liquid Soap, Facial Cleanser
Hair Gel (for female troops to pull hair back)
Combs / Brushes / Bobby Pins (in original packaging, please)• Deodorant (travel size)
Shaving Cream in Tubes / Shaving Soap (No CANS of Shaving Cream!)
Hand & Body Lotion / Moisturizer (travel size)
Sunblock, SPF 45, Zinc, Vitamin E, Aloe Vera Gel • Bug Spray / DEET / Skin-So-Soft
Mouthwash (travel size)
Breath Mints / Breath Strips
Lozenges / Cough Drops
Loufa Sponges / Buff Puffs
Nail files / Emery Boards / Nail Clippers
Feminine Hygiene Products
Moleskin & Shoe Insole Cushions (gel kind is best)
Tylenol, Motrin, Advil or Aspirin Packets (Please check expiration dates)
Eye Drops (i.e. Visine)• Nasal Spray
Vitamins (These are always needed. Please check expiration dates)
iTunes® Gift Cards (Top request!)
DVD Movies (new or used – recent releases only, please!)
Xbox Games, PSP, PS2 & PS3 Games (new or used)
Board Games (Top request!)
Computer Flash Drives & Camera Memory Cards
Portable CD players / head phones
Electronic handheld games
Small homemade gifts – reminders & comforts of “home”
Small photographs or posters of scenery for their tents & walls
Small crafts kits, scrap-booking items
Day planners / Small, Pocket Calendars sent in Dec. & Jan.
Game Books: (Crossword Puzzles / Word Search Books / Math Puzzle books / MAD LIBS / Logic Problems / Sudoku)
Yo-Yo’s, Dominoes, Poker Chips & Mats, Dice
Board games (UNO, Othello, Checkers – travel size is great, too!)
Dart Boards (regular or magnetic – any size)
Nerf Footballs / Whiffle bats, balls & Mitts / Sports equipment
Frisbees / Hacky sacks
TOOLS (including staple guns), paint brushes, adhesive wall hooks, wall screws, small tool kits, rubber gloves, sponges, unused rags, etc.
Dust masks, carpentry tools, Fly swatters, fly paper, mosquito netting, bug repellent in plastic pump bottles only – NO AEROSOL or PRESSURIZED CANS.
Gun cleaning supplies (lube) such as Militec-1 & CLP
Alarm Clocks (Small in size; wind-up or battery-operated)
Small, portable heaters & fans (110 voltage okay)
Water Bottles, Travel Mugs & Thermoses with Lids (for Coffee, Soup, etc.)
Coffee Makers & Filters (110 voltage okay)
Coffee Bean Grinders – small (electric or battery-operated)
Microwave Ovens (55 pounds max; 110 voltage okay)
Hot Pots – Small
Elixir & Water Purification Tablets for Camelbacks
Combat Application Tourniquets (black only)
Religious booklets, small bibles, inspirational readings(recent, please)
T-SHIRTS: Cotton green & tan under shirts – new (Sizes: M, L & XL) [Note: The DOD banned “Under-Armor” shirts due to its material being potentially flammable & bad reactions to open wounds.]
SOCKS: Black, Olive Green & White (cotton or wool)
Keurig Coffee Makers & “K-Cups”
LINENS: Pillow cases, twin sheets, towels & washcloths (green & tan}
LAUNDRY DETERGENT/ FABRIC SOFTENER SHEETS:
FLASHLIGHTS – SMALL
AIR FRESHENERS (standalone-not plug-in. Car types are also good)
Holiday and Seasonal Decorations
Fleece or Wool Blankets • Disposable Hand Warmers and Foot warmers
Winter Hats
PHONE CARDS – Pre-Paid

Please support a good cause

Strength
Weighted Pull ups
6×4

WOD
15 Min AMRAP
9 HSPU
18 Wall Ball 20/14
36 D/U


Thursday, 2-4-16

Come on everyone!!! I think Kryptonite can do better. Our fundraiser is for our military. One last Wod!! This is our last week. Please be generous!!!These people are protecting our families and our freedom! For those of you who donated….thank you!

Strength-
8×1 Split Jerk
Work up in weight

WOD-
28 min running clock
:45 Russian swings 70/53
:15 Rest
:30 Squat cleans 95/65
:30 rest
1 MIN PLANK
1 MIN REST


Wednesday 2-3-16

Sunday Funday @9:30am
4 person team…the last of our fundraiser WOD. Still time to bring something in…..
Please sign up at front desk.

WOD-
4 RFT
400m Run….yes
15 Burpee
12 C2B pull up
9 Hang Power Snatch 135/95

SKILL-
Weakness for CROSSFIT OPEN in 22 days !!!
…D/U’s
Muscle ups
HSPU…
Anything you know you are not good at.


Tuesday 2-1-16

Sunday Funday @9:30am
4 person team…the last of our fundraiser WOD. Still time to bring something in…..
Please sign up at front desk.

Strength: Weighted Push ups
5X5

8 Min AMRAP-
10 Deadlifts 135/95
15 box jumps 24/20″
15 Deadlift 185/135
15 box jumps
20 Deadlifts 225/155
15 box jumps
25 Deadlifts 275/185
15 box jumps
30 Deadlifts 315/205
15 box jumps
35 Deadlift 365/225
15 box jumps


Friday 1-29-16

Last Hero Wod for the fundraiser will be Super bowl Sunday. Mark your calendars for Sunday Funday!!!

Strength
14 Min EMOM
Odd – 40 D/U
Even – 4 TGU 35/25

WOD
Crossfit Open WOD 15.4
8 Min AMRAP
3 HSPU
3 Cleans 185/135
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
21HSPU
9 Cleans…..