August 1st, 2019

Member of the Month Katie

Katie started her CrossFit Journey almost 2 years ago. She has made leaps and bounds improving  her overall level of fitness due to her hard work! Katie shows up to open gym often and will stay after classes to work on  skills and mobility. Most recently, she achieved a strict pull up.  She also looks for other ways to get involved in the community such as recently  participating in her first CrossFit competition.  Committed to improving her  gymnastics skills, she participated in the Strongnastics workshop offered earlier this year. Katie will also go out of her way to introduce herself to new members. Overall, Katie is a great asset to CFK! Congrats on all your hard work Katie!!

Today’s WOD

As a Team of 2

“Dillon, you son of a..”


200 C2B Pull Up for Time


One person working at a time, every time you change the working athlete, complete  6 Synchro Thruster 95/65 and 6 Synchro Bar Facing Burpee

30 Minute Cap

Grab a gym buddy and come in ready to tackle this behemoth. Don’t worry, there is a 30 minute hard cap.

Score: Time to Complete Intensity

Scaling for Intensity

  • C2B Pull UP → Banded C2B Pull Up → Ring Row
  • Thruster → Reduce Weight →Front Squat → Goblet Squat

Bar Facing Burpee → Bar Facing Bodybuilder

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