http://www.crossfitnky.com Sat, 13 Mar 2010 04:07:57 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 Saturday http://www.crossfitnky.com/saturday-9/ http://www.crossfitnky.com/saturday-9/#comments Sat, 13 Mar 2010 04:07:28 +0000 cmupilam http://www.crossfitnky.com/?p=3326 10am- TUFkids

11am-Bring a Friend

Noon-Crossfitters Only

2pm- Reserved for Mooms (not moms, MOOMS)

Enjoy the many pictures posted from yesterday’s AirForce qualifier wod

]]> http://www.crossfitnky.com/saturday-9/feed/ 1 Friday Frenzy! http://www.crossfitnky.com/friday-frenzy/ http://www.crossfitnky.com/friday-frenzy/#comments Fri, 12 Mar 2010 01:47:31 +0000 cmupilam http://www.crossfitnky.com/?p=3322 C’mon in for your wod- we’re gonna break in our new equipment!  Just brought in a truckload of  “toys” from Bill, Caity, and our friends at Rogue Fitness-

Sounds like we’ve got a few “friends” coming to the Saturday 11am “Bring a Friend” wod-  Round ‘em up!

]]> http://www.crossfitnky.com/friday-frenzy/feed/ 6 Thursday-Rest day http://www.crossfitnky.com/thursday-rest-day/ http://www.crossfitnky.com/thursday-rest-day/#comments Thu, 11 Mar 2010 02:30:26 +0000 cmupilam http://www.crossfitnky.com/?p=3317 If you are planning on attending the 2 PM class Today please call or Text ahead of time

Don’t forget to round up your friends for Saturday’s 11am Bring a Friend WOD-

Bring a friend a we’ll put your name in a drawing for something cool from Crossfit (to be determined)

]]> http://www.crossfitnky.com/thursday-rest-day/feed/ 2 Wednesday http://www.crossfitnky.com/wednesday-4/ http://www.crossfitnky.com/wednesday-4/#comments Wed, 10 Mar 2010 02:40:15 +0000 cmupilam http://www.crossfitnky.com/?p=3309 *Brie, Jesse, Kate, Paul, Kim – a handful of newcomers this week-WELCOME!

*Thank you Karl-for your coaching assistance, we’re glad you’re here!

*Don’t forget that Meghan welcomes workout partners at 2pm on Wed/Thurs, she

has been working out alone and could use some of our CrossfitNKY family support.

WOD:

Shoulder Press 3-3-3-3-3-3-3

3 rounds (not for time)
10 Sotts presses
3 handstand attempts

Post loads to comments.

Sotts Press

]]> http://www.crossfitnky.com/wednesday-4/feed/ 8 Tuesday http://www.crossfitnky.com/tuesday-4/ http://www.crossfitnky.com/tuesday-4/#comments Tue, 09 Mar 2010 12:10:54 +0000 cmupilam http://www.crossfitnky.com/?p=3305 Please be sure to periodically check the tab CFNKY news for member info.  This is a great page for notes and announcements- I always date it when it is updated so you know if there is something new.  Check it out now because I want your testimonials!

Remember there is no mid afternoon classes on Tuesday.

WOD:

“Barbara“

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

]]> http://www.crossfitnky.com/tuesday-4/feed/ 7 Monday http://www.crossfitnky.com/monday-4/ http://www.crossfitnky.com/monday-4/#comments Mon, 08 Mar 2010 12:58:56 +0000 cmupilam http://www.crossfitnky.com/?p=3294 Deadlift 3-3-3-3-3 reps.

Followed by:   metcom from the Sectional

Hint:

From v max vest

Post loads and time to comments.

]]> http://www.crossfitnky.com/monday-4/feed/ 0 Monday Mania http://www.crossfitnky.com/monday-mania/ http://www.crossfitnky.com/monday-mania/#comments Mon, 08 Mar 2010 11:57:03 +0000 cmupilam http://www.crossfitnky.com/?p=3291 Ya never know what kind of ideas Coach Lucas picked up from the Qualifiers- look out for this wod :)

It appears that Armando placed 88th of 192 in the rankings- we are so very proud to have you training at UF

http://scores2010.crossfit.com/scoring/p/45/

]]> http://www.crossfitnky.com/monday-mania/feed/ 6 Gallery Spotlight on Armando http://www.crossfitnky.com/gallery-spotlight-on-armando/ http://www.crossfitnky.com/gallery-spotlight-on-armando/#comments Fri, 05 Mar 2010 18:41:25 +0000 cmupilam http://www.crossfitnky.com/?p=3281 Get out there and get it done in Columbus!!!!


Happy Birthday Matt on Thursday (yesterday-oops),  Tess on Saturday, and Jeff on Sunday.  I’m sure y’all can expect your “gifts” at your next wod!

]]> http://www.crossfitnky.com/gallery-spotlight-on-armando/feed/ 6 Friday http://www.crossfitnky.com/friday-2/ http://www.crossfitnky.com/friday-2/#comments Fri, 05 Mar 2010 02:22:14 +0000 cmupilam http://www.crossfitnky.com/?p=3261 WOD

Push Press 3-3-3

Two person teams

3 Rounds for time:

35 Double Unders

Overhead Barbell Hold 135#/95#

Jamie Oliver talking about America and Obesity

WCPO channel 9 does a story on paleo


‘Ancient Diet’ Becomes More Popular

]]> http://www.crossfitnky.com/friday-2/feed/ 5 Thursday -Rest http://www.crossfitnky.com/thursday-rest/ http://www.crossfitnky.com/thursday-rest/#comments Thu, 04 Mar 2010 01:48:31 +0000 cmupilam http://www.crossfitnky.com/?p=3256

Enjoy the photos from the week

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