The CrossFit Open is 1 month away! It is February 23rd – March 27th. What is The CrossFit Open you may ask? It is a worldwide online fitness competition hosted by CrossFit, Inc. and is part 1 of a 3… Read more »
In January 2017, CrossFit KMC will be participating in The Lurong Living Resolution Challenge. The Lurong Living Resolution Challenge combines diet, fitness, lifestyle and accountability in a fun and engaging nationwide competition. This is where good intentions, dreams, and… Read more »
PICK YOURS UP TODAY – SALE ENDS DECEMBER 28TH, 2016! PRICES AVAILABLE @ GYM. SIZES AVAILABLE TO SAMPLE @ GYM. DON’T WAIT, GET IT NOW!
Here are the upcoming Christmas Hours / New Years Hours changes for the next 2 weeks @ CrossFit KMC: CHRISTMAS Friday December 23rd, 2016: 4:30 p.m. Final Class (instead of 5:30 p.m.) Saturday December 24th, 2016 – Christmas EVE : CLOSED… Read more »
LISTED ARE THE HOURS FOR CROSSFIT KMC FOR THE THANKSGIVING HOLIDAY: THANKSGIVING HOURS: THURSDAY, NOVEMBER 24, 2016 – Thanksgiving Day – CLOSED FRIDAY, November 25th, 2016 – OPEN 9:00 a.m. Get Fit Program – 1 Class 10:00 a.m. CrossFit Program… Read more »
PREP COURSES FOR NOVEMBER 2016 ARE NOW AVAILABLE. THESE WILL BE THE FINAL PREP COURSES OF THE YEAR 2016 Classes START November 7th and happen every M/W @ 6:30 p.m. for 4 classes. (11/7 – 11/9 – 11/14 – 11/16)… Read more »
PREP COURSES FOR OCTOBER 2016 ARE NOW OPEN FOR REGISTRATON! Classes START October 17th and happen every M/W @ 6:30 p.m. for 4 classes. (10/17 – 10/19 – 10/24 – 10/26) You will need to attend all 4 times… Read more »
YOUR PERFECT CROSSFIT SHOE: A QUICK GUIDE (Courtesy of 12 Labours CrossFit*)
New Morning Classes are available for KMC Members starting October 4th: -5:00 a.m. Tuesday / Thursday -6:00 a.m. Tuesday / Thursday New Saturday Morning Classes are available for KMC members on Saturday starting October 8th: -October 8th @ 7:00 a.m…. Read more »
Monday, October 10th @ 6:30, CrossFit KMC is offering a FREE Nutrition Seminar with Kirby Medical Center RD Sara Wade and RD Kathleen Baran. This is a great opportunity to learn about eating the right foods, portion control, and how… Read more »
II. Workout 18.4
21-15-9 reps of:
Deadlifts, 225 / 155 lb.
21-15-9 reps of:
Deadlifts, 315 / 205 lb.
50-ft. handstand walk after each set
For full workout details, including Scaled, Masters and Teenagers, checkout games.crossfit.com! We’ll have all available scaling weights and options in class as well!
III. Cool Down