Gym reopening May 19 please review new KCF guidelines before attending a class. If you have borrowed gym equipment please return it May 18 so I can program with full use of all equipment. Thank YOU!!

At HOME WOD:

20 Burpees

100 Sit-ups

80 Squats

60 Mtn Climbers

800 m Run

60 Mtn Climbers

80 Squats

100 Sit-ups

20 Burpees

 New Gym Guidelines: 

- Reserve your class time online before arriving to the gym. You can do this through this website by using your email to create an account and sign up for the days/times you'd like. You will receive a confirmation email once you've signed up for each class.

- Classes will be capped at 8 members. 

- We've added more class times to accommodate the smaller class sizes. 

- Please only sign up for a maximum of 4 classes per week to start. 

- If you cannot make a class that you have signed up for, please ensure that you cancel the class to allow for another memb...

At HOME WOD:

400 m Run

15 Burpees

400 m Run

60 Tuck-ups

400 m Run

15 Burpees

400 m Run

 Big NEWS!!! The gym will reopen May 19!! There will be big changes coming and I will keep you all updated as we proceed. Smaller class sizes, more class times etc will all be introduced within the next couple days. We are starting small and expanding once we are ready and feel it is safe to do so. Thank you for all your support during this CRAZY time.

At HOME WOD:

2:00 min Wall Sit * Accumulate

120 Air squats

60 HR Push-ups

120 Air Squats

2:00 min Wall Sit * Accumulate

Accumulate WS - break it up however necessary.

At HOME WOD: 4 Rounds

100 Double Unders or Penguin Jumps

50 Sit-ups

25 Opposite knee to elbow plank. 

At HOME WOD:

Killer Core: 5 rounds

10 Hollow Rocks

10 V-ups

10 Tuck-ups

10 Sec Hollow Hold

1 min Rest between rounds try and go Unbroken.

WOD: 4 Rounds

40 Box Dips

30 Jumping Squats

20 HR Push-ups

10 HSPU

 At HOME WOD:

4 Rounds

200 m Run

30 Mtn Climbers

40 Sit-ups

50 Jumping Jacks.

At HOME WOD:

Core: 5 sets

30 sec L Plank

30 sec R Palnk

45 sec Front Plank

15 sec Hollow Hold

Rest 1 Min.between sets.

WOD:

10-20-30-40-50-60-70-80-90-100

Lunges

10 Burpees (after each set)

 At home WOD:

10-9-8-7-6-5-4-3-2-1.

HSPU
HR Push-ups

Burpees

At home WOD:

50-40-30-20-10

Tuck jumps

Sit-ups

***Tuck Jumps - Knees above your hips - RX!!

Please reload

  • Instagram - Black Circle

@keatingcrossfit

© 2017 by Keating CrossFit