HAVE A GREAT LABOR DAY HOLIDAY! WE ARE CLOSED ALL DAY MONDAY, SEPTEMBER 5TH! WE WILL RESUME CLASSES SEPTEMBER 6TH PER USUAL!
CrossFit KMC is hosting a “Row-A-Thon” OCTOBER 15th for Breast Cancer Awareness Month during Paint Piatt Pink!! We have partnered with “Prairie Dragon Paddlers” which is a breast cancer survivor boat team out of Champaign….This is going to be awesome!… Read more »
Prep Courses for September 2016 are now open! The dates are 9/12, 9/14, 9/19, and 9/21 Monday and Wednesday nights @ 6:30 p.m. Check your schedule – you’ll need to make all 4 – and sign up today. It’s gonna… Read more »
SHIRTS ARE ON PRE-ORDER UNTIL SEPTEMBER 1ST, 2016. GET YOURS WHILE YOU CAN! 🙂 BOTH STYLES AVAILABLE IN MEN’S AND WOMEN’S TEES AND WOMEN’S TANK TOPS! More Information Below!
Our members are awesome! Thank you for all of your hard work and flexibility in class schedules as we continue to grow and work through the best solutions for you and provide you with the most comprehensive schedule we can… Read more »
After School Kids Program THESE CLASSES BEGIN SEPTEMBER 6TH September 6th thru November 29th 3 Month long After School Kids Program Ages 8 thru 13 Classes consist of movement, games, and fun! Classes last 45 Minutes Every Tuesday and… Read more »
STARTING MONDAY, AUGUST 1ST 2016 – WE WILL BE OFFERING A 6:00 A.M. CLASS –M/W/F. CLASSES ARE CAPPED AT 15 PEOPLE PER CLASS. MAKE SURE YOU REGISTER PRIOR TO COMING TO A CLASS OR YOU WILL BE POLITELY ASKED… Read more »
CROSSFIT PREP COURSE CLASSES ARE OPEN FOR JULY 2016. Our prep courses are designed to introduce you to the basics of CrossFit and nutrition. These are your introductory CrossFit classes. We meet 4 times over a period of 2… Read more »
CrossFit KMC is hosting a Grand Opening / Open House on Saturday, July 2nd 2016 from 9 a.m. – 12:00 p.m. (noon) CrossFit HeadQuarters will be in attendance to document this special occasion and our awesome facility! Bring your friends,… Read more »
Welcome to CrossFit KMC and Thank you! for your interest in joining our program. Below are links for you to sign up, register, and pay for the CrossFit Prep Courses and One on One Consultations. PREP COURSES are classes you must… 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