Holiday Rundown

Athletes and Judges must check in at 0800.

First WOD kicks off at 0900

1st Place Men and Woman RX:

Customized Shoes from YOURREEBOK. Make your own, Nano, Lifting or other type of shoe from Reebok.
SICFIT T-Shirt, SICFIT Bracelet.
$50 Gift Certificate to LIFE AS RX’D.
$30 Gift Certificate to WOD SHOP.

Plus other bonus prizes!! Now who's excited?

 

If you havent signed up yet, do so now.

 

http://crossfitkfor.eventbrite.com/

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Enlarge image

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

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December Athlete of the month

Each month we like to highlight one of our athletes that have gone above and beyond for themselves and the community here at CrossFit KFOR. This months athlete shows much heart and determination, and is fast becoming a stronger healthier woman.

the December Athlete of the Month is:

SUNSHINE, aka Sarah Stupnicki!

Thanks for all of your support Pete. You and Angela have been huge inspirations to myself and Chris. I have to say I feel like I have come a long way and you guys are mostly responsible for it. Crossfit is like crack and I love it! Thanks for bringing it with you!

What I'm doing:

Just started back to running again, a goal is to start small and do a 5k or two and move up from there. I'm hoping to run a marathon in about a year or less. Crossfit has been instrumental in developing my strength. I've lost around 25 lbs since Camp Atterbury and Crossfit has definitely been a huge part of that. My small goal is another 20 before I leave here but ideally, I'd like to be down 40. Whew! Bikini model... lol.

It's awfully hard to get on and off those mules of mine at home with all this extra baggage, not to mention their poor backs!

I'm not surprised I've continued with Crossfit, I knew I'd love it. I just didn't expect the results that I've achieved. I went from fearing a barbell to getting 95lbs over my head in a couple of months. That's pretty awesome! Though I will say, Wall balls make me angry...

So the Camp Novo Selo Competition has been cancelled. But we are going to host it here at CrossFit KFOR. Excellent dry run for our comp:

TEAMS OF FOUR.
Sled Push/Pull Race
Tire Flips
Farmers Carry
Max Lift/Ladder
Sherpa Shuffle
Large Sandbag Lift.

We will Start at 1300 but will need help setting up so be there at noon. Let me know who your teams are by 1600 on Friday. Weights for woman will be scaled.

Coach Notes

CrossFitters,

Only 21 days till the Holiday Rundown!! Please sign up soon if you haven't already. If you know you don't want to compete we still need judges and volunteers. Sp please let me know if you can help. There will be a Judges and Athlete meeting on Friday December 21st at 1900.

Classes are getting bigger so there is some waiting around between heats. Please use this time to work on skill work or weightlifting.

As we move forward we are establishing some trends for our little CrossFit box:

We use first names and everyone is respected equally for struggling together, but we always have an underlined understanding of the rank structure and respect that goes with it.

We cheer each other on and get to know each other. Community is a big part of this.

It's really cool, we are starting to see some great changes in people. People are transforming, getting stronger and range of motion is improving.  Keep up the good work.

Another great week at CrossFit KFOR! Thanks you!

Coach