I just wanted to let you all know that we will be running a reduced schedule on this upcoming Monday due to labor day. We will have CF classes at:
We will then have open gym from 6pm till 8pm. Thank you.
Volume: 1 mile timed run
Conditioning: 5 round for time of…
-50 Double Unders
-20 Wall Balls
1 set max handstand walk
Strength: Snatch 3×1@90%
Conditioning: 15min AMRAP
-10 Air Squats
Competitor: 2k Row – Every 250m hop off and do 15 burpees
Skill: Learn/refine the Bear Complex. Then, work up to a 1 RM Bear Complex
Conditioning: Bear Complex – 8 min AMRAP
25 – Double Unders
5 – Bear Complex (95/65)
* 2 Burpee penalty for losing grip during the complex
Skill: 12 min EMOM of alternating STRICT Pull-ups and Dips
-3 Strict pull-ups
-3 Strict Dips (rings, matador, parallettes, etc.)
Conditioning: 4 rounds for time…
-5 Deadlift (315/225)
Skill: Deadlift + Farmer Carry – 7 Rounds with a Partner
Partner 1: 200m (parking lot) heavy farmer carry (KBS or Plates)
Partner 2: Deadlift at 50-60% of 1RM
Conditioning: 10 min AMRAP of…
-10 OH Walking Lunges (45/25)
-15 Burpee Box Jump Overs (24/20)
Crossfit KFOR (Kosovo Force) located at Camp Bondsteel, Kosovo. This crossfit box is open and available for anyone currently stationed there, all NATO forces not just US troops. They have had athletes from Poland, Germany, and other countries and they hold events such as the annual Memorial Day Murph. It is a non-profit Crossfit military affiliate. Since no one is charged monthly fees, all the equipment has been acquired through generous donations and athletes purchasing their own gear.
It would be much appreciated if you could help contribute towards this. The group will be placing an order with Rogue today for the heaviest stuff so that it can be shipped with the incoming rotation’s things. This will save a ton on shipping. So if you were putting off donating, now’s a perfect time! If you are able, please use paypal because those funds will be accessible right away. Thanks to everyone who donates today as well as to those who have donated thus far!
In order to donate, please visit the official KFOR website.