HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

TUESDAY 05.19.20

WORKOUT OF THE DAY:

“LONG BEACH”

SPORT

1 Round:
160 Double Unders
800 Meter Run
40 Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Burpees

FITNESS

1 Round:
80 Double Unders
800 Meter Run
40 Burpees

2 Rounds:
40 Double Unders
400 Meter Run
20 Burpees

3 Rounds:
20 Double Unders
200 Meter Run
10 Burpees

HEATLH

2 Rounds:
75 Single Unders
400 Meter Run
20 Burpees

3 Rounds:
50 Single Unders
200 Meter Run
10 Burpees

TRAINING TIPS

The Double-Under: https://www.crossfit.com/essentials/the-double-under

Frustrated with Double-Unders? Check this out: https://games.crossfit.com/article/year-double-unders

MKT NEWS

We are excited to announce that we have a new Coach at MKT! Let’s give Ken a warm MKT welcome.
Ken LaLonde is a full-time Marine Corps Officer stationed here in Columbia and has served for more than 9 years. He also recently completed graduate school with an MBA. Ken will be the 5:00 am assistant coach Monday-Friday and is scheduled to attend the CrossFit Level-1 Seminar later in June.

Ken has been an avid CrossFitter at CrossFit CoMo since 2018 and mentors future Naval Officers on a daily basis.

“I truly want to learn from fellow coaches, improve my own physical and mental capacity, and most importantly, make others better.”

-Ken LaLonde

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