12/30/15

CrossFit Koinonia – CrossFit (No Measure) 15 wind-shield wipers 15 squat to rotation 15 scapular push-ups couch stretch on ea. leg for 1 min 2x Wendler Strength Cycle – Week 3 – Strict Press (Weight) (Wendler 5/3/1) – start with a warm-up for 3 sets...

12/28/2015

CrossFit Koinonia – CrossFit Verse of the Day “Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will uphold you with my righteous right hand.” – Isaiah 41:10 (No Measure) 20 high kicks 15 Walk outs 15...

12/21/15

CrossFit Koinonia – 6 Week Bootcamp Challenge Bootcamp Warmup (No Measure) Heel to Toe Jog High Kicks Up and Back Jog 10 Air squats 2X’s Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Med Ball ground to overhead 10 KB Deadlifts 10 Abmat...

12/21/15

CrossFit Koinonia – CrossFit (No Measure) 5 up and back jogs IT Band role out 10 Windshield wipers 10 wall air squats Calf Smash Wendler Strength Cycle – Week 2 – Back squat (Weight) (Wendler 3’s) – start with a warm-up for 3 sets (40% x 5,...

12/18/15

Announcements Starting 12/21/15 the 5:45am class will be changed to 6am CrossFit Koinonia – CrossFit (No Measure) 10 Mins of General Stretching Wendler Strength Cycle – Week 1 – Deadlift (Weight) (Wendler 5’s) – start with a warm-up for 3 sets...