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1/14/2016

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CrossFit KMK - CrossFit3-5 min bike/row (No Measure)choose one or bothDynamic Stretch (No Measure)Dead lift prep (No Measure)8-3 sec pause at bottom AS 8 empty bar good morning 10 ring rowA: Deadlift (3x5,3,1. 80,90,100+%)B1: Close Grip Bench Press (3x8)B2: DB RDL (3x8)Metcon (AMRAP - Rounds and Reps)4 rounds for time…

Staying Healthy This Winter

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[et_pb_section admin_label="section"][et_pb_row admin_label="row"][et_pb_column type="4_4"][et_pb_text admin_label="Text" background_layout="light" text_orientation="left" text_font_size="14" use_border_color="off" border_color="#ffffff" border_style="solid"] This information is intended as general information and not medical advice. For medical advice, always consult your physician. If you’re coming to the CrossFit KMK daily WODs, and you’re eating clean (paleo), you’re headed in the right direction to…

How do we define “results”?

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[et_pb_section admin_label="section"][et_pb_row admin_label="row"][et_pb_column type="4_4"][et_pb_text admin_label="Text" background_layout="light" text_orientation="left" text_font_size="14" use_border_color="off" border_color="#ffffff" border_style="solid"] Everything we do is driven by results. Regardless of what it is, if you don’t produce and improve you won’t succeed. It’s no different when joining a gym or hiring a personal trainer. You expect results. Results, however, should…

Prepare for the Spartan Race

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[et_pb_section admin_label="section"][et_pb_row admin_label="row"][et_pb_column type="4_4"][et_pb_text admin_label="Text" background_layout="light" text_orientation="left" text_font_size="14" use_border_color="off" border_color="#ffffff" border_style="solid"] How CrossFit Helped Me Prepare for the Spartan Race Over 3 years ago, I ran my first long distance obstacle course race, or OCR. Crossing the finish line in agony after a grueling 12-mile run, it was apparent that I…