Josh Newton

ROWING WOD 180409

5 Rounds, Rest as Needed -Row 300 meters  -15 Sit-ups STRETCH: -Straddle 2:00 –Quad Pull 1:00 Each leg

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FRIDAY 180406

I. Warm-Up II. Every :90 for 8 Sets – 2 Snatches Then… III. 3 Rounds: 3 Minute AMRAP – 30/25 Cal Row – Max Rep Thrusters 95/65 (75/45, 55/25) * 3 Minute Rest Between Rounds *Score = Thruster Repetitions Completed  

ROWING WOD 180406

ROWING WOD = 5 Sets x 30 Calories (Scale back to 4,3) – Rest 1 Minute B/N efforts STRETCH = Coaches Choice!

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EXPANSION ANNOUNCEMENT

Recently, the Kirby Medical Center Board of Directors approved an expansion for additional CrossFit and health/wellness space to be added in 2018.  This expansion will add onto the current CrossFit facility, west of the building.  Our timeline for this project… Read more »

APRIL MEMBER SPOTLIGHT – GET TO KNOW LISA!

Name: Lisa Sprinkle Hometown: Champaign, lived in Monticello last 20 years.  Occupation: Marketing Coordinator for Champaign County Forest Preserve District.  How long have you been doing CrossFit?  At KMC since July 2017, other Nov 2012-March 2016.  What do you enjoy about CrossFit and… Read more »

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THURSDAY 180405

I. Warm-Up II. Pistol Progressions III. 3 Rounds For Time: – 36 Double Unders – 12 HSPU’s – 15 Hollow Rocks – 18 Alternating Pistols IV. Stretch!

WEDNESDAY 180404

I. Warm-Up II. Practice Turkish Get Ups x 10 Minutes III. 7 Rounds, Each For Time: -5 Calorie SKI -5 Calorie BIKE -10 Calorie ROW -1 Rope Climb (15′)* –Rest 1 Minute B/N Rounds- *Scale to 12′ Climbs, 3 Sit… Read more »

ROWING WOD 180404

Ski 25 Calories Bike 35 Calories Row 50 Calories STRETCH: -Standing Straddle -Shoulder Pull (banded) R/L

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MONDAY 180402

I. Warm-Up II.  Back Squats 6 sets x 3 reps* *Work to heavy set of 3 OR stay @ same weight across III.  AMRAP 10 10 OHS @ 95#/65# 2 Hop Burpees – 10 Reps IV. Cool Down