Saturday, 1-12-19

Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday. Squats E3MOM X3 10 @ 50% 10 @ 55% 10+ @ 60% 6 MIn AMRAP 6 Strict HSPU (2:1) 5 M/U’s (Pull Ups and Dips) 4 Front Squats @ 60% of 1RM Rest 2 MIn 5 Min AMRAP 5 Strict HSPU 4 M/U’s…

5 Rounds: 1 Rope Climb 8 Deadlifts (135/95) 6 Hang Power Cleans (135/95) 4 Front Squats (135/95) 2 Jerks (135/95)

Hi everyone, I am going to add a new page to our website. A testimonial page. If you could write how Crossfit Kryptonite or how the 6 week challenge has changed your health, body…. please email me. You can sign it or just leave your initials. Thanks Strength: Push Press Build to a Heavy Single…

Strength/Skill – E.M.O.M. – 16 Mins. Even Minute 10-15 Pull Ups Odd Minute 10-15 Push Ups Using a kettlebell or dumbbell 15 Turkish get-ups, right arm 53/35 20 swings 15 Snatches left arm 20 swings 15 Snatches right arm 20 swings 15 Turkish get-ups, left arm

Strength/Skill – S.D.H.P 3-3-3-3-3 TnG 5 Rounds for time of: 10 Burpee box jump overs 10 S.D.H.P. 95/65 10 One arm D.B. Thrusters (5L) (5R) Rest 1 minute b/t rounds…you gonna need it!!!!! Click her to register/donate to 31 Heroes Project

“CrossFit Total” Take 10 minutes each with the following lifts to find your one-rep max: Back squat Shoulder press Deadlift (combine all 3 for total score) “I can’t squat – I have bad knees…” Needless to say, we’ve heard this one a few times before. We’re not saying that this statement doesn’t hold some validity,…