Wednesday

CrossFit Kainos – CrossFit 1) Warm-up, 10:00 Grab a band and a light KB and complete: 20 Banded Pull-aparts 10 KB Push Press right arm 10 KB Push Press left arm 20 Banded Pull-aparts 10 KB Rows right arm 10 KB Rows left arm 20…

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Monday 6.26.17

CrossFit Kainos – CrossFit Front Squat Box Squat (1×1) Eddie Murphy (Time) For time: 400m Run 50 Thrusters (75/55) 400m Run *15 min time cap* Rx+: (95/65) L3: (65, 45) L2: (55, 35) L1: (45, 25)

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Murph

Announcements Have a great memorial weekend everyone! Be safe! No classes Saturday. Monday 11am is a second chance at Murph! See ya there! CrossFit Kainos – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have…

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Tuesday

CrossFit Kainos – CrossFit 1)

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Monday

CrossFit Kainos – CrossFit 1) 10:00 Warm-up Empty bar: 20 Walking Lunges 10 Scorpions 20s Pigeon Pose each side 10 RDLs 8 Front Squats 6 Sumo Deadlifts 20 Walking Lunges 5:00 Prep 2 Sets of: 15 Russian Swings (squeeze glutes at top) X-Band Walk x…

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Wednesday

CrossFit Kainos – CrossFit 1) 10:00 Warm-up 3 Rounds of 20 work/10 rest: 1a) Single Unders 1b) Light DB Push Press 1c) DB Hammer Curls (same DBs) 1c) Double Under (or attempts) 5:00 Prep 2 Sets of: 10 Push-ups 15 Band Pull-aparts 20 Band Pushdowns…

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Friday

Announcements There will be no 9am class on Thursday 4.27.17 The gym will also be closed on Saturday 4.29.17 for the Faith RX Moving Mountains event. Go check it out! CrossFit Kainos – CrossFit 1) 10:00 Warm-up 5:00 Dynamic (Athletes Choice) Then 2 Sets of:…

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Thursday

Announcements There will be no 9am class on Thursday 4.27.17 The gym will also be closed on Saturday 4.29.17 for the Faith RX Moving Mountains event. Go check it out! CrossFit Kainos – CrossFit 1) 10:00 Warm up Pizza Game (2 burpee penalty for drops)…

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Swolemate Saturday

CrossFit Kainos – CrossFit 1) Med Ball Tic Tac Toe After each round everyone will complete 10 Lunges in Place alternating 10 Sit-ups with their Abmat 10 Shoulder Taps 2) Warm Up Front Squats and Burpee Box Jumps 3) Metcon (Distance) With a running clock…

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Tuesday

CrossFit Kainos – CrossFit 1) Dynamic Circle Warm-up (Circular patterns with all major joints) + Tabata Double Unders 2) – Lax Ball on Calves x 30s each – Banded Ankle Mobility x 15 each – Pistol Set-up 3) Pistol Practice *Spend 5:00 going over Pistols…

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