Monday, July 17, 2017

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Congratulations to all of our athletes that competed in Saturday’s 5th Annual NKITB event!  Here are the results: 

Novice Male:  Dylan Roide 6th / Griffin Hobson 10th / Tom Fernandes 13th (out of 16 competitors)

Novice Female: Treva Gilheany 23rd (out of 46 competitors)

Masters Male (35-44): Josh Welch 2nd Place (out of 9 competitors)

Masters Female (35-44):  Nichole Casto 1st Place / Tiara Wasner 6th (out of 14 competitors)

Here are some photos of yesterday’s event.  We are so proud of these athletes!!  For details on the WODs, etc, go to 5th Annual NKITB

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CrossFit Classes:

The Lift: Overhead Squat 3-3-3-3-3
then:

The WOD:

21-15-9 reps of:
Overhead Squats (95/65)
Pull-ups

Monday’s Conditioning Class:

1) 4 rounds:
    250 row
    20 Russian Step ups (weighted optional)
    20 Goblet squats
    20 KB
 
2) 5 rounds:
     10 Wallball sit ups
     20 Russian Twist w/Wallball
     20 sec plank