11.16.2020

Tuesday

“KELLY BROWN”

5 Rounds for TIME of:

  ROW 440m
 10 Box Jumps
 10 Deadlift
 10 Wallballs

♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box
♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box


On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44.

Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter.

Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007. In 2010, she became a member of the CrossFit Kids Seminar Staff.

An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.




11.15.2020

Monday

On a 15min Clock, for MAX Reps each Round:

From 0:00-3:00, Anchor RUN then do Pull-UPs
    Rest 1 minute
From 4:00-7:00, 
Anchor RUN then do C&Js*
    Rest 1 minute
From 8:00-11:00, 
Anchor RUN then do Pull-UPs
    Rest 1 minute
From 12:00-15:00, 
Anchor RUN then do C&Js*

*♀ 105 lb. ♂ 155 lb.

Kansas City Chiefs RG Laurent Duvernay-Tardif’s 




11.12.2020

FUNday

For 15min, :30 ON - :30 OFF
Alternate between:
  Handstand Hold
  Hollow Rocks*
  Front Squats (95/65)*

*MAX Reps
5 Total Sets of each Movement 

11.11.2020

Thursday

Complete for TIME:
 15 Pull-UPs
 100 Double Unders 
 12 Pull-UPs
 75 Double Unders 
   9 Pull-UPs
 50 Double Unders 

11.10.2020

Veterans Day

To all the those who’ve answered the call...

to protect our freedom and way of life,

we are are eternally grateful. 

THANK YOU







11.09.2020

11.08.2020

Monday

4 Rounds for TIME of: 
 Tower RUN
 10 Toes-2-Bar
 20 KB Squat Cleans*

*1 KB, RX= 53/35, 10L-10R