New Cycle Starting Monday

This represents what I want Crossfit Kirkwood to embrace.  Monday starts our new 4 week programming cycle.  Here are the themes for the next 4 weeks:

Monday:  Strength…WOD style

Tuesday:  Endurance courtesy of LT

Weightlifting Wednesday with burner warm up

Thursday:  Gymnastic skill work

Friday:  Open Gym

Saturday…you know 🙂


Goals for the month: 

*Increase your clean and jerk max effort.  We will test down the road.

*Learn to kip your pull ups,  toes to bar, handstand push ups

*Learn butterfly pull ups, go down a band on pull ups

*Finish the push up challenge

*Increase stamina for longer workouts


Which of these will you choose??

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