February 25, 2019 Strength:Front Squats:5×2 with a :05 pause at bottom of each rep50%-55%-60%-65%-70% Metcon: 14.110 minute AMRAP:30 Double Unders15 Power Snatches (75/55)Read More
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 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
