February 17, 2019 Rest Day. Reminder:Come out and show your support or participate in the Burpee Power Hour for Jenny Malec.Jenny has been battling a rare form of cancer and needs our help. Show your support by completing in the Burpee Challenge, making a donation, or purchasing some raffle tickets for some really great prizes....Read More

February 16, 2019 Partner WODTeams of 2 complete:3 Rounds of:25 Deadlifts (95/65)25 Front Rack Lunges (95/65)25 Shoulder to Overhead (95/65)(8:00 cap) Rest 1:00 3 Rounds of:20 Deadlifts (115/75)20 Front Rack Lunges (115/75)20 Shoulder to Overhead (115/75)(8:00 cap) Rest 1:00 3 Rounds of:15 Deadlifts (135/95)15 Front Rack Lunges (135/95)15 Shoulder to Overhead (135/95)(8:00 cap) Rest 1:00...Read More

February 15, 2019 Strength: Bench Press5-3-5-3-5-3*Sets of 5 @ 70%, Sets of 3 @ 80%*Super-set with:8 Single Arm Dumbbell/Kettlebell Rows10 Straight Arm Band Pull Downs Metcon: “CrossFit Open 18.2 & 18.2a”1-2-3-4-5-6-7-8-9-10 reps for time of:Dumbbell SquatsBar Facing Burpeesthen, In remaining time:Establish a 1-Rep Max Clean(12:00 time cap)Read More

February 14, 2019 Happy Valentines Day! Metcon: HERO WOD “BROCK”For time: (Partner WOD – Male/Female Pairs)100 Calorie Row100 Calorie Ski100 Calorie Bike*Every 2:00 complete 7 Burpees.  Can partition reps as needed, but both partners must complete the 7 Burpees before returning to the device.  We will be dividing up into Male/Female Pairs. Right before Christmas, 2018, “a member of the Kato CrossFit Family was given some awful news. His...Read More

February 13, 2019 Strength: Clean & Jerk5 sets of:Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk(Progressive loading if possible with each set) Metcon: (For time)80 Toes-to-Bar*Every time you break on the Toes-to-Bar, do:30 Double Unders (90 Singles) Gymnastics Class at 5:30pmCome get your Gymnastic Skills ready for this years CrossFit...Read More

February 12, 2019 Metcon:3 Rounds for time of:10 Ring Muscle ups*20 Handstand Push ups30 GHD Sit ups40 Wall Balls (20/14)*Scaled Options:Ring Muscle ups = 2:1 Chest-to-Bar Pull upsHandstand Push ups = 5 Wall WalksGHD Sit ups = 40 Abmat Sit ups Rowing Conditioning:7 Rounds of:Rowing :30 on/:30 off*Goal is to be consistent with your row...Read More

February 11, 2019 Strength: Back Squat6 sets of 2*Complete 1 set at each percentage: 70%-75%-80%, then,Last 3 sets to Establish a Heavy 2-Rep. Metcon:9-15-21-15-9 reps of:Alternating Dumbbell Snatches (53/35)Burpees Over DumbbellRead More