02/28/17

CrossFit Koinonia – CrossFit Warm-up (No Measure) – 5 mins personal warm up/stretch. Then group warm up and coach led: – 250m row/200 run & 15 KB swings (light weight) (X2) – 10 side lunges (5 each leg) & butt kicks down high kicks...

02/27/17

CrossFit Koinonia – CrossFit Warm-up (No Measure) – 05 mins of personal warm up/stretch. Then as a group and coach led: – 15 cal row/200m run & 15 push ups (X2). – 20 air squats & 05 inch worms (X2). – 15 btn thrusters with...

02/25/17

CrossFit Koinonia – CrossFit Warm-up (No Measure) – 5 mins of personal warm up/stretch Then as a group and coach lead: – 15 calorie bike/row & 15 KB swings (light weight) (X2) – 20 double unders (3 to 1 singles) & 06 groin stretch...

CF open 17.1

CrossFit Koinonia – CrossFit Warm-up (No Measure) – 5 min. personal warm up/stretch. Then warm up as a group (coach led): – 15 calorie bike/row & 15 push ups (X2) – 07 squat to rotation & 10 pvc pass throughs (X2) – 10 thrusters...

21-15-9

CrossFit Koinonia – Bootcamp Metcon (No Measure) Air Squats Groiners Hip flexor Band mobility Calf stretch 10 Min EMOM Front Squats – 5 21-15-9 Wall Balls Box jumps Ab mat sit...