Need a t-shirt? Sign up by Friday to preorder your Hero Challenge t-shirt. You can preorder even if you can’t make it to the challenge. Just let Ryan know your size by Friday. #crossfit #crossfitkentisland #getawesome #herochallenge #12hourherochallenge
This week’s challenge is coming to you a bit late because our winner is currently galavanting around Europe. @wolfdenradio won last week’s Workout of the Week finishing 50 hand release push-ups in 56 seconds! This week’s challenge is 2 min max jumping squats to a target 6” above reach. It’s gonna get spicy! #crossfit #crossfitkentisland #getawesome #wow #workoutoftheweek
Hero Challenge is now open to all! Link to purchase tickets: https://www.eventbrite.com/e/2024-cfki-hero-challenge-tickets-900099420597?aff=oddtdtcreator A few notes on ticket sales: 1. There are two options for purchasing tickets: - If you would like to complete 6 or more hours of workouts, choose the “6+ Hours of Workouts + T-shirt” option. If you purchase this ticket on or before May 17th, your purchase includes a Hero Challenge T-shirt! - If you would like to complete less than 6 hours of workouts, choose the “1 Workout” ticket option and purchase up to 6 of those tickets at a time. 2. Every team member should purchase their own ticket. 3. When you know who your teammates will be, one person (you are the Team Captain!) will email [email protected] with your teammates names 4. If you don’t have a team and want to be placed with a team, please email [email protected] and let us know you are a Free Agent! Let us know which hours you are available to attend, and we will do our best to place people on teams. #crossfit #crossfitkentisland #getawesome #herochallenge #12hourherochallenge
We are excited to announce that our 2024 Hero Challenge tickets are live and ready for purchase! The event will be Saturday, June 1st, from 7am to 7pm. This year we are partnering with friend of the gym John-Edward Heath @carbonfiber_john_ and his Adaptive Athlete Foundation of Maryland @adaptiveathletics_md ! We will share more about that organization in the coming weeks. You can choose to participate in one workout or more, up to a select few that will complete all 12 workouts! We recommend teams of 3-4 people to best split the work of each Hero workout. Members check your emails for more information and get signed up asap! We’ll open it up to nonmembers shortly. #crossfit #crossfitkentisland #getawesome #herochallenge #12hourherochallenge
Fran. So simple, yet so difficult. #crossfit #crossfitkentisland #getawesome #fran #crossfitgirls
Our fearless leader came in and did just enough reps in his flip flops to edge out Alicia last minute (hence these awesome pictures of him) on the workout of the week. Which means this week’s WOW is 50 hand release push-ups for time. You must lock out the elbows at the top. No bro reps. #crossfit #crossfitkentisland #getawesome #wow #workoutoftheweek #handreleasepushups
Savage Race for this crew today! 5+ miles, 28 obstacles, 60°, raining, lots of mud, and an all around good time. #crossfit #crossfitkentisland #getawesome #fitnesswithfriends #savagerace #savageracemd
Sign ups for the Hero Challenge will be live on Monday. Text your teammates, come up with an awesome team name or theme, and get ready to sign up! #crossfit #crossfitkentisland #getawesome #herochallenge #herowod #12hourherochallenge
Coach’s Blog: Hero Month “Another subset of this CrossFit community are the warriors that use CrossFit as their fitness program, both at home and when deployed. There are thousands of airmen, marines, soldiers and sailors that get together with whatever equipment they can muster to throwdown in cramped, dusty bases around the world, because they are proud members of the CrossFit community, and because they know it works. There are police officers, firefighters, and other first responders that workout together after their shifts or even in between calls, because they know that they need to stay physically and mentally prepared for that next big one. And sometimes, tragically, one of them falls in the line of duty. As their family and friends mourn their loss, their local CrossFit community is also hit hard. To memorialize their life, a Hero workout is written on the board, and completed in honor of their life and sacrifice. Many of these are submitted to CrossFit, Inc., and if approved that is when we see new Hero WODs populate CrossFit.com programming. Those of you that have taken on a Hero workout know that they are very physically demanding – maybe a little bit heavier than normal or an extra-long timeframe is expected. Because of that, they are also mentally and emotionally taxing. All of this extra suffering is meant to pay homage to the fallen warrior, and put ourselves just briefly in their shoes. After all, this workout is something they would have gladly taken on, if they could. When you walk in the gym for a Hero workout, begin to prepare yourself mentally for a battle. It’s not going to be easy, and it shouldn’t be. Your coach will help you scale the workout appropriately for your current fitness level, including any dings or dents you’re dealing with. But it’s meant to be a challenge, so make sure you lean into it.“ #crossfit #crossfitkentisland #getawesome #herowod #heromonth #honorthefallen
These 9 people attended 15 or more classes in the month of April! Cathie led the way with 21 total classes Nice work everyone! The new month starts today. Who will make it this month? #crossfit #crossfitkentisland #getawesome #committed #consistency #committedclub
Caption this! We’re not really sure what she was counting, but we do know this needs to be a meme. #crossfit #crossfitkentisland #getawesome #captionthis
@katetkacik won last week’s Workout of the Week! She completed “Randy” in 4:31! For this week’s WOW we’re switching gears. You have all week to accumulate strict reps of handstand push-ups, chin-ups, and toes to bar. Accumulate them however you want and write your reps on the board as you do them. Scaled options: hspu off box, banded chin-ups, hanging knee raises. Kipping does not count as scaling. Movements must be strict. #crossfit #crossfitkentisland #getawesome #workoutoftheweek #wow
How does the 12 Hour Hero Challenge work? Every hour on the hour you do one hero wod with your team of 3-4 people. Some workouts we specify how you must split up the reps. Other workouts you can share the reps however your team wants. The lengths of the workouts vary from 4-30 minutes, but most fall in the 15 minute range. In between workouts we hang out, eat food, hydrate, and just have a good time. You can sign up with a team or as a free agent. You can do all 12, just 1, or anything in between. Teams tend to get shuffled as people come and go throughout the day. A link to sign up will be posted and emailed out in a few weeks for those of you interested. Let us know if you have any questions! #crossfit #crossfitkentisland #getawesome #herowod #herochallenge #12hourherochallenge
@mjharky won last week’s Workout of the Week finishing 5 rounds of Cindy in 2:38! This week’s challenge is “Randy” - 75 Power Snatches for time 75/55 Scale the weight appropriately. #crossfit #crossfitkentisland #getawesome #wow #workoutoftheweek
On Sunday, April 28th, @shoreelitept will be returning to CFKI for FREE injury screenings from 11am- 1pm. Check your emails for the link to sign up for a time slot! #crossfit #crossfitkentisland #getawesome #physicaltherapy #injuryscreening
Coach’s Blog: Two Reasons You Are Not Achieving Your Goal “ #1. You don’t try hard enough. No, that is definitely not the case for those of you reading this! As a CrossFit community, if there is anything that we do really well, it is try REALLY hard in the gym to get the results we are looking for. It’s the whole competition thing, working out with a team or a buddy who is doing the same workout, and not letting up on the gas until they do, leaving us all in a sweaty pile on the ground after the final round. So, if we have a goal in mind, and we keep on seeing it just out of our grasp, what is torpedoing our efforts?“ As an added bonus, write your goal on the wall at the gym for everyone to see! #crossfit #crossfitkentisland #getawesome #goalsetting #blogpost
Quarterfinals start today! What do you think we’ll see? #crossfit #crossfitkentisland #getawesome #crossfitgames #quarterfinals
Our 5th Annual 12 Hour Heroes Challenge will be on Saturday, June 1st! More info to come on the structure of the day. What: 12 Hour Heroes Challenge When: June 1, 2024 Where: CrossFit Kent Island Time: 7am-7pm #crossfit #crossfitkentisland #getawesome #heroeschallenge #herochallenge #12hourherochallenge #herowod
@cfera001 held a wall-sit for over 10 minutes to take the win on the challenge last week!! The new challenge is 5 rounds of Cindy for time! 1 round of Cindy = 5 pull-ups 10 push-ups 15 squats Scale as needed. Suggested scales: banded pull-ups or ring rows, box push-ups, squats to a target #crossfit #crossfitkentisland #getawesome #workoutoftheweek #cindy
Some mother-son synchro chin-ups #crossfit #crossfitkentisland #getawesome #momswholift #momswhoworkout #crossfitteens #crossfitkids
Coach’s Blog: Spring is in the Air “Spring is in the air, the flowers are blooming, the grass is greener, the challenges are looming. As the temperature rises in April, our event calendar is starting to heat up as well! Throughout April, May and June, we will have lots of great opportunities to challenge ourselves, and thus lots of motivation to stay focused and train hard.” Save the dates: April 27 - Manion May - Hero Month May 27 - Murph June TBD - 12 Hour Hero Challenge #crossfit #crossfitkentisland #getawesome #murph #herochallenge #manion
You don’t think about using your core in a box jump until it’s paired with toes to bar. #crossfit #crossfitkentisland #getawesome #boxjump #toestobar
How committed are you? You probably signed up to be a member at CrossFit Kent Island because you have some goals you want to achieve. We believe that one of the best ways to hit your fitness goals is consistency, and because of that we’re going to start rewarding members who come 15 days in a month. Starting in April, we’ll run an attendance report and if you’re showing up 15 days or more you’ll be in the Committed Club! Check your emails for more information. #crossfit #crossfitkentisland #getawesome #committedclub #consistency #consistencyiskey
Coach’s Blog: KISS “Keep It Simple, Silly” When we take on a new member at CrossFit Kent Island, one of the first things we want to know is “what is your goal?” Keeping the KISS principle in mind, I like keeping it to one goal, hence the singular – it is easier then to focus. The number one answer is “to lose weight,” which is great because that establishes a vision in your head of the future – I look like this, and I’d like to look like THIS. Perfect, we like that goal. In order to help you achieve it, we need one thing from you – consistency. We need you to consistently come into the gym, do our workout of the day, and go home with a smile. Read the rest of the blog through the link in our bio! #crossfit #crossfitkentisland #getawesome #blog #blogpost #pullup #goalsetting
Interested in doing an obstacle course race? On May 4th, the Savage Race will be in Kennedyville. Talk to @aliciahigginbotham if you’re interested! We’ll be putting a team together. Team name: CrossFit Kent Island Time: 10:30-11:45 Discount Code: dirtyfun24 We do have people already signed up for both the 3 mile and the 6 mile course. #crossfit #crossfitkentisland #getawesome #obstaclecourseracing #ocr #savagerace #savageracemd
The teens class also took on the CrossFit Open this year. #cfkiopen2024 #crossfit #crossfitkentisland #thefutureisawesome #getawesome #crossfitteens
24.4 from our Intramural Open #crossfit #crossfitkentisland #getawesome #cfkiopen2024
@gregreising was the winner of last week’s challenge finishing two laps in 2:05. This week’s challenge is a max height box jump. You may NOT take any steps into it. It must be a two foot jump. #crossfit #crossfitkentisland #getawesome #workoutoftheweek #boxjump
24.4 and .5 for our Intramural Open are… For Time (12 min cap) 50 Wall Balls 20/14 to 10’/9’ target 40 Box Jump Overs 24/20 30 Shoulder to Overhead 115/75 20 Toes to Bar Then 5 minutes to establish 1 clean + 2 hang cleans Scaled 50 Wall Balls 14/10 to 10/9’ target 40 Box Step Overs 24/20 30 Shoulder to Overheard 75/55 20 Hanging Knee Raises **On the box step over two feet must touch the top of the box and two feet down on the other side. **The hang clean can come from anywhere above the knee **At the end of the 5 minutes as long as the bar comes off the ground before time is up, you may finish the lift. Let us know if you have any questions! #crossfit #crossfitkentisland #getawesome #cfkiopen2024
24.3 Part 5 #crossfit #crossfitkentisland #getawesome #cfkiopen2024
24.3 Part 4 #crossfit #crossfitkentisland #getawesome #cfkiopen2024 #intheopen #crossfitgames #crossfitopen
24.3 Part 3 #crossfit #crossfitkentisland #getawesome #cfkiopen2024 #crossfitopen #crossfitgames
This year’s winning meme created by @vinsanity443 #crossfit #crossfitkentisland #cfkiopen2024 #getawesome
Coach’s Blog: Patience “Patience is something that we all need to practice, and as a newcomer to the CrossFit community, patience can be hard to come by. You immediately compare yourself to all the people that look like you, but they are beating you in workouts handily. When will you ever get to their level? What are they doing that you’re not? The answer, simply, is time. The experienced athletes that you see in the gym have put in the time and work, have built the engine they now have from the ground up, just like you will. You just have to be patient. Experienced CrossFitters, you’re not getting off the hook. Where do you need to show patience? One example might be in expecting a new personal record every time a benchmark workout or a lifting max is on the board. If you’ve been at this for a while, you know that beating your previous result — from that time you went absolutely balls-to-the-wall — is really difficult! So when you do get a PR, enjoy it! Celebrate it! Beating your previous 1RM Deadlift by 5 pounds is still a huge deal! And it probably won’t happen next time. So when it doesn’t, don’t fret. It will happen again. Just be patient.“ #cfkiopen2024 #crossfit #crossfitkentisland #getawesome #blogpost #patience
What hinging movements will we see in 24.3? 😉 Let us know your prediction in the comments below! Get it right for a free t-shirt #crossfit #crossfitkentisland #getawesome #crossfitopen #crossfitgames #intheopen #cfkiopen2024
@vinsanity443 won the dead hang challenge with 3:14 making up for his .2 second loss to Mason a few weeks ago. This week’s challenge is a plate pinch for time. 25/15# (x2). You may grip around the lip of the plate. #crossfit #crossfitkentisland #getawesome #workoutoftheweek
24.2 (3) #crossfit #crossfitkentisland #getawesome #cfkiopen2024 #intheopen #crossfitopen #crossfitgames
24.2 (2) #crossfit #crossfitkentisland #getawesome #intheopen #cfkiopen2024 #crossfitopen #crossfitgames
24.2 pictures coming in hot! #crossfit #crossfitkentisland #getawesome #intheopen #crossfitopen #crossfitgames #cfkiopen2024
Coach’s Blog: When Showing Weakness is a Strength “There’s a saying that goes, ‘Slow is smooth, smooth is fast.’ The intention here is that if you want to get something done quickly, you have to work smoothly, efficiently. And in order to work smoothly, you must take each step slowly, carefully. In the end, it can be boiled down to, ‘If you don’t make any mistakes, you’ll be done faster than if you rush and screw up.’ I’d like to propose a new saying, ‘Admitting Weakness shows Courage, living with Courage builds Strength.’ It might need some work, but you get the idea. Weakness = Courage. Courage = Strength. A friend of mine sent me a video to watch about vulnerability and courage. I put off watching it for a long time because I was nervous about learning about how to be more vulnerable. I don’t want anyone to know I’m vulnerable, right? Doesn’t that show weakness?” Click the link in our bio to learn more! #showingweakness #crossfit #crossfitkentisland #blogpost #getawesome #strength #vulnerability #vulnerabilityisstrength
Last few pictures of 24.1 #crossfit #crossfitkentisland #getawesome #crossfitopen #cfkiopen2024
What are your predictions for 24.2? We would wait for the hint, but we all know it won’t help us. Free shirt to whoever gets it right! #crossfit #crossfitkentisland #getawesome #intheopen #cfkiopen2024
24.1 (2) #crossfit #crossfitkentisland #getawesome #cfkiopen2024 #intheopen #crossfitopen
24.1 #crossfit #crossfitkentisland #getawesome #cfkiopen2024 #intheopen #crossfitopen
5am class kicked off the open for us this morning Friday Night Lights is tonight! Come and cheer everyone on and hang out tonight during and after the 4:30 class! Team Jess will provide the food #crossfit #crossfitkentisland #getawesome #crossfitopen #intheopen #cfkiopen2024
Coach’s Blog: CrossFit Open - Real Talk “We currently have 23 CFKI members signed up for the CrossFit Open. This is the actual online competition run by CrossFit each year, rather than our Intramural Open. I love that we have 23 athletes stepping up to take the challenge! But I think we should have more. My goal with this blog post is to convince one more person to sign up today. I get emails from people or comments at the gym of, “I feel like you were writing that blog directly to me.” In general, that is not the case. But if you are signed up for the Intramural Open and planning to do the three weekly workouts, but not signed up for the CrossFit Open, I am now writing directly to you.” #crossfit #crossfitkentisland #getawesome #intheopen #crossfitopen #crossfitgames #cfkiopen2024
What movements will we see in 24.1 based on this “hint”? Get it right and you get a CFKI t-shirt! #crossfit #crossfitkentisland #getawesome #intheopen #crossfitopen #crossfitgames
@m_popski won the Workout of the Week again! He just barely edged out Vince. We’re still waiting on them to go head to head. The new WOW is 1 minute max wall balls. Men 20# to a 10’ target. Women 14# to a 9’ target. Make sure those squats are below parallel and the ball gets over the line. #crossfit #crossfitkentisland #getawesome #wallballs #workoutoftheweek
The last class at our old location! #throwbackthursday #crossfit #crossfitkentisland #getawesome
We have 44 people signed up for the Intramural Open! The goal is 48. Who will be the last 4 people to round out our teams? Here’s a picture of Alicia, the sole member of the validity committee, waiting *patiently* for you to sign up. #crossfit #crossfitkentisland #getawesome #intramuralopen #cfkiopen2024 #crossfitopen #intheopen
Have you signed up for the CrossFit Open yet? The first workout gets announced in two weeks! #crossfit #crossfitkentisland #cfkiopen2024 #getawesome #crossfitopen #crossfitgames
4 Reasons Why You Should Not Do the Intramural Open... DEBUNKED!! In my travels around the gym this week getting people signed up for the Intramural Open, I have come across some pretty good reasons people have offered for not joining in this year. But one of my first jobs when I was in high school was as a telemarketer, selling magazine subscriptions to people over the phone that they did not want or need. Don’t do that job, by the way, it’s horrible!! But I learned how to not take “no” for an answer, and that persistence paid off in my new role as Alicia’s Assistant-to-the-Regional-Manager of the CFKI Intramural Open. I wanted to echo some of the conversations I’ve had with you all, and offer up some answers to these 4 classic Reasons You Should Not Do the Intramural Open! Check your emails or follow the link in our bio to learn more about why you should do the Intramural Open… and then go ahead and sign up next time you’re at the gym! #crossfit #crossfitkentisland #getawesome #intramuralopen #crossfitopen #cfkiopen2024
Why should you participate in the Intramural Open? Because it’s fun! It’s also a great way to meet people who attend different classes than you. It brings us together (even though meme week may tear us apart a little). The energy in the gym during the open is unmatched. You have a team cheering for you and holding you accountable but you also get some (mostly) friendly competition. And if your team wins, you have bragging rights for the rest of the year! Also if you don’t sign up quickly Coach @aliciahigginbotham will harass you until you do, so you might as well just sign up now. The sign up sheet is at the gym! #cfkiopen2024 #crossfit #crossfitkentisland #crossfitopen #getawesome #memeweek #community
Look who got their Level 2 this weekend!! Coach @jbuckler and Coach @katetkacik Way to go ladies! #crossfit #crossfitkentisland #getawesome #cfl2 #crossfittraining
Give it up for @andrewgarcia0316 who won last week’s push-up challenge with 38 reps! This week’s challenge is max unbroken pull-ups! They can be strict, kipping, butterfly, or whatever your heart desires. Set ends when you let go of the pull-up bar. You may dead hang as long as you like. If you don’t have pull-ups of any kind, you may add the appropriate band. #crossfit #crossfitkentisland #getawesome #maxpullups #workoutoftheweek
A photo essay on the Devil Press #captaintom #crossfit #crossfitkentisland #getawesome #devilpress
During the CrossFit Open we split the gym into 4 teams and compete in a variety of activities. Every week we complete the Open workout but there are also other challenges throughout the week. In the past we’ve done physical challenges like holding the longest plank, biking the most calories, and most burpees. And creative challenges like best team name, best meme, and Crossfit in the wild. Check out Ryan’s last email to learn more about the Intramural Open! #crossfit #crossfitkentisland #getawesome #intramuralopen #cfkiopen2024 #crossfitopen
It’s a burpee pull-up kind of week 😅😅 #crossfit #crossfitkentisland #getawesome #burpeepullup #openprep
This Friday at 5:30pm, we will be hosting a Youth Mobility Clinic led by our friends at Shore Elite PT, aimed at educating parents and teenagers on common mobility and flexibility issues that many teen athletes encounter, and what we can do about it! You’ll come away from this discussion with a lot of good knowledge and a quick mobility routine that you can incorporate into your daily workout plan. Ashley and Dana at Shore Elite PT specialize in working with athletes, and have a ton of experience working with our local teenage athletes. This session is free to everyone, no preregistration required. Come on in to stretch your mind and your muscles! #crossfit #crossfitkentisland #getawesome #thefutureisawesome #crossfitteens #mobility
Shout out to @jtpolcak who crushed last week’s plate hold challenge! This week’s workout of the week is max clapping hand release push-ups in one minute. (Hand release at the bottom, clapping at the top) #crossfit #crossfitkentisland #getawesome #maxpushups #workoutoftheweek
Out with the old, in with the new! The old tattered rope has been retired. Looks like it’s time to start working on rope climbs again! #crossfit #crossfitkentisland #getawesome #ropeclimbs #leglessropeclimbs
Coach’s Blog: The 2024 CrossFit Open According to the CrossFit Games website… “Anyone, regardless of fitness level, is invited to join the largest participatory sporting event on Earth, where all members of the CrossFit community will have an opportunity to participate in the competition season. Participants will complete three workouts across three weeks at their affiliates or home gyms. The workouts are released on the CrossFit Games website on Thursdays at 12 p.m. (noon) Pacific Time, and you have until Monday at 5 p.m. PT to do the workout and submit your score online. At the end of each week, you can see where you stack up by affiliate, age, or worldwide by viewing the CrossFit Games Leaderboard. The Open brings the CrossFit community together to pursue something that would not hold the same meaning or possibilities if we were just working out on our own. It’s the time of year when we see many people achieve significant firsts: PR snatches, thrusters, muscle-ups, toes-to-bars, handstand push-ups, and double-unders, as a few examples. The Open will provide you with interesting data on your performance in the gym, which can guide you when setting goals for the following year. So, if you’re not in it to win it, the Open is a way to check in on your fitness, hold yourself accountable, stay motivated for the upcoming year, accomplish personal goals, and celebrate with the community.” To learn more about the Open, follow the link in our bio! #crossfit #crossfitkentisland #getawesome #crossfitopen #crossfitgames
We’re starting to see some PR’s as those percentages increase during this lifting cycle. It just so happens that @katetkacik is one of those people who PR’d today. 🎉 #pr #crossfit #crossfitkentisland #backsquat #getawesome #strengthcycle
Everyone’s favorite movement: the single db overhead walking lunge #crossfit #crossfitkentisland #getawesome #lunges
Less than 5 weeks until the Crossfit Open! Have you signed up yet? Pro tip: sign up before Coach Alicia starts her yearly recruiting. #crossfit #crossfitkentisland #getawesome #intheopen #crossfitgames #cfkiopen2024
CrossFit is infinitely scalable. We had 4 different kinds of push-ups at the 10am class alone. Box, banded, knee, and Rx push-ups. #crossfit #crossfitkentisland #getawesome #intheopen #infinitelyscalable
Coach’s Blog: So You Want to Run an Ultramarathon? “Oh you don’t? OK… I thought you were going to say yes. Well, I was in your same non-running shoes about 4 months ago, recovering from COVID when my high school buddy Joe texted me to ask if I wanted to run a 50K race with him near his home in North Carolina. I knew he was a runner, and had run a couple of marathons recently. But there was definitely some anticipation in how he asked me, as if he was nervous and didn’t want to do this by himself. And he had every right to be nervous! He told me later that of all the people in the world that “run” – people that run for exercise or for competition, only about 1% will ever run a marathon. The percentage for an ultramarathon (any distance more than 26.2 miles, really) is closer to 0.1%. Joe was asking me to join that 0.1% statistical group, but I wouldn’t even have considered myself a “runner”. Many of us that get into CrossFit do so precisely because WE DON’T LIKE TO RUN. So, an ultramarathon – in this case a 50K trail run called the Southern Tour Ultra – sounded like a bit of a stretch.“ Follow the link in our bio to learn more about @ryan_wolf_ki’s ultramarathon experience. #crossfit #crossfitkentisland #getawesome #ultramarathon #southerntourultra #goals
In lieu of a Holiday Party in the cold gym, we’ll be meeting at Knoxies on Friday at 6pm. So take a shower, dust off your non-gym clothes, and join us! Come and go as you please. #crossfit #crossfitkentisland #getawesome #coaching #community
@gottbradd takes the workout of the week yet again! For this week’s WOW he has chosen a 400m bodyweight lunge. Can anyone end his winning streak and dethrone the Workout of the Week king? #crossfit #crossfitkentisland #getawesome #workoutoftheweek #community #winningstreak
Shout out to our fearless leader who completed the Southern Tour Ultramarathon today! Nice job, Ryan!! #crossfit #crossfitkentisland #getawesome #southerntourultra
Coach’s Blog: There Is No Tomorrow “We’ve talked a lot recently about finding your Purpose, and I’ve had some great conversations with some of you about it – I’m so glad you guys are putting in the work! But where do we go from there? Once we know what our true life’s Purpose is, we can start to distill that into a long-term Mission that we want to accomplish, and some short-term Goals aligned with that Mission. There is a lot out there on the interwebs about goal setting, and you can also check out our blog post about identifying your best goals here with the highest chance of success. What I wanted to dig into today is a mindset around being laser-focused on your Mission and Goals.” Read the rest through the link in our bio #crossfit #crossfitkentisland #coaching #community #goals #mission
This week’s Workout of the Week chosen by @gottbradd is stolen from Deka’s Murder Bike Challenge that Bradd and Jason won a few weeks ago. WOW 5 minutes max assault bike calories Right into 5 minutes max d-ball over the shoulder 60/30 Score = calories + cleans (Please note women’s weight is slightly more scaled because of the men’s advantage on the bike. Challenge is done solo instead of partner) Good luck to you all! #crossfit #crossfitkentisland #getawesome #workoutoftheweek