End of Summer BBQ

Hello CF Family,

It seems we have a lot of special occasions to commemorate this month: Birthdays, babies, the end of summer and (sadly) more than a few farewells are all on the list. We figured it would be a good idea to wrap this up into one large party after our Olympic Lifting meet this Sunday. For full details, please check out the cool  flyer below that Kristen Toth created.

I hope to see all of you there.

Summer Swolstice







Skill: Push Press; 5X3 @ 90% of 5RMax

Conditioning: 3 rounds for time of…
-400m Run
-20 Goblet Squats (24/16)
-20 Pull-ups



Photo credit: Kisten Toth

Photo credit: Kisten Toth

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…
-400m run
-5 Deadlift (315/225)
-10 HSPU’s



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)
-20 Sit-Ups

Crossfit KFOR’s gear for NATO soldiers!


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.


In-house weightlifting meet

vintage snatch

Hello Gang,

I just wanted to update you on our in-house Olympic weightlifting meet. We will be meeting on Aug. 24th and the first lifters will begin at 9:30am sharp. We will be utilizing a continuously rising barbell meaning we will initially set the barbell up for the lightest lift and then work up from there. Novices will be the first division to go and are recommended to arrive at the gym at 8:30am in order to register for the event and prepare for the lifts. The open division start time will depend on how long the novices take to complete their lifts however it is recommended that open athletes are at the gym by 9:30am.

If you would like to attend, please sign the sign-in sheet by the gym computer so we know who is coming. This will then be used to determine the order of lifters.

Also, please note that we will be accepting donations at the meet for the Crossfit KFOR fund. This is for a great cause; please check out the website here for details.

Here are the following rules for the Novice athletes:
• All athletes must stay within the confines of the predetermined platform.
• Athletes are prohibited from using knee wraps, elbow wraps, or wraps of any sort. Sleeves are okay.
• Leather belts are prohibited. Only soft material belts are allowed.
• The Snatch must be one CONTINUOUS movement. Hang snatches or any other variation is prohibited.
• The Clean and Jerk must be two distinct movements with a pause between the clean and the jerk. The Clean must be one continuous movement. Hang cleans or any other variation is prohibited.
• The weight must be held over head with the athlete’s feet underneath his or her shoulders, showing and maintaining control of the barbell. Only once the head judge says ‘drop’ may the athlete drop the bar and complete the lift.
• The bar may not be pulled past the knee and returned to the floor for another attempt in either the Snatch or Clean and Jerk. This will count as a failed attempt and the lift will be over.
• The judges reserve the right at any time to stop any athlete who is engaged in a Snatch or a Clean and Jerk if they believe that the athlete is completing to the movement unsafely.
• Athletes must attempt the lift before the expiration of the clock.

Here are the following rules for the Open athletes (All novice rules also apply to Open Athletes)
• The elbows must not touch the knees at any time during the Clean and Jerk or the Snatch.
• No other body part aside from the athlete’s feet may touch the ground.
• In either the Jerk or the Snatch, the athlete cannot press-out the lift or have their elbows buckle and or bend. If an athlete cannot fully extend his or her elbows, he or she must show that to the judges prior to lifting.
• The athlete is permitted to alter his or her grip at the conclusion of the clean, but may only attempt to complete the jerk once.



Skill: Snatch Complex. 5 sets of the following…
1 snatch balance +2 OHS – Build up weight over the course of the 5 sets (Do not count warm up sets as one of the 5 sets.)

Conditioning: 4X3 min AMRAPS of…
-5  Front Squats (95/135)
-5  Push Jerk (95/135)
-30  DUs:
1 min rest in between AMRAPS:
*Score: Begin each round where athlete left off, keep a total running score.

Kipping Pull-up Clinic



Hello everyone,

Please feel free to stop in after open gym for the free kipping pull-up clinic being taught by Jamie. We look forward to seeing you all there.



WOD: “Daniel”
50 Pull ups
400m Run
21 Thrusters, 95/65
800m Run
21 Thrusters, 95/65
400m Run
50 Pull ups



Skills: Double Unders:
Max reps in 2 minutes
rest 2 minutes
Max reps in 2 minutes

Conditioning: “The Seven” 7 RFT of…
7 Thrusters, 135/95
7 Knee to Elbows
7 Deads, 245, 170
7 Burpees
7 KBS, 70/53
7 Pull ups

20 rep max Bench Pres

Older posts «