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All KCF members


Memberships;

What tough times we are in right now. I value the gym community so very much and miss seeing you more with every social distant day that goes by. KCF is more than a GYM it's an amazing community of people that I have witnessed grow in 6 1/2 years. Given the uncertainty of this current situation, I would be massively grateful if you would consider helping me weather this storm financially by continuing your membership uninterrupted through this lock down. I am trying my very best to create at home WODS that everyone can continue doing at home with little or no equipment. I completely understand this is NOT getting your full value out of your membership. I completely understand that some of you are in a similar situation as I am, with your livelihood suddenly threatened . If that is the case, or if you are a member who is not set up or recurring payment plan and would want to make a payment please reach out through email (keating.crossfit@gmail.com) or text message (250-661-6781) and I will pause your membership or assist in taking a payment. Thank you all for your continued messages of support. If there is anything I can do to help keep you fit and healthy during this time please contact me I would love to help. I miss everyone and can't wait to see you all again soon.

Thanks Brent

 
 

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April 28/25.

Strength: Hang Power Sn 2 Reps - 10 min EMOM. WOD: 18 min AMRAP 400m Run 30 Sit-ups 20 Box jumps 10 Power Cl (105/155)

 
 
April 25/25.

Strength: BB Complex 6 sets every 90 sec 1 Sq Cl + 1 Hang Sq Cl + 1 Push Jerk. WOD: 4 Rounds 500m row / 400 m Run (alternate) 50 DU’s 12...

 
 
April 24/25.

Strength: Bench Press 3-3-3-3-3. WOD: 4 Rounds 200m Run Into: 5 Burpee Pull-ups 10 KBS 15 Goblet Sq Then: 200m Run *** REST 1 min between...

 
 
New Program!
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