Here is my nephew Uriah checking out the new box.  He’s a future CrossFit Kinnick All-Star for sure!!!

“Nancy”

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

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Rest Day

Hang power clean 1-1-1-1-1-1-1 reps

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 Three of our trainers, Jake, Jeremy and Amy, completed their Level I Certifications last weekend at CrossFit Marina.  Good Job guys!

“Quarter Gone Bad”

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

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Run 10 K

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Here is Marvin powering through “Kelly”.  Good work Marvin.

Rest Day

 Yesterday we finally finished pressure washing the endless layers of grease and grime off of our now clean floors. You don’t want to know how many hours/days it took to finish. In case you were wondering, 2500 sq.ft. is a lot to clean.

Here is Jeremy warming up with some double unders.

Deadlift 1-1-1-1-1-1-1 reps

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“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

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 Here are Jeremy and Jonathan doing the continuous pull-up workout at the new box.  The question is, who won?

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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The new box is finally starting to take shape a little bit. The painting is 95% completed and we should be done pressure washing the floors later today. The transformation is turning out to be a surprisingly long process, but we’ll get there.

Here is Jake showing off his painting skills.

Rest Day