Friday, September 10, 2010

MOVED FOR GOOD



The move is now official.  THE FITNESS CONDUIT has moved inside of our main page.  You can find on going programming and support at our new location.

Kansas City Metro residents who desire the ultimate conditioning experience are welcome to join us.  Our practice is located at 5317 W 94th Terrace, Prairie Village Kansas 66207.  We are the oldest CrossFit affiliate in the Midwest and the ONLY licensed CrossFit gym in Johnson County. Visit our web site @ www.bootcampfitnesskc.com or www.crossfitkc.com

Friday, August 27, 2010

M.E. STANDING BARBELL PRESS 082710

M.E. Standing Press 3-3-3-1-1-1

Rest 5:00

Row 20 x :20 Work / :10 Rest ~ Record the total distance covered during the work periods only.

Wednesday, August 25, 2010

M.E. ZERCHER SQUAT 082310




The CrossFit Endurance team are headed to Kansas City October 2-3 2010.  This certification is for athletes and coaches looking to improve their understanding of how to improve endurance performance.  Secure your sport today using this enrollment link.


M.E. Zercher Squat 3-3-3-1-1-1

Rest 5:00

How many rounds can you complete in 15:00?
Barbell Push Press 5
Pull-up 5 (dead hang)
Loading: 70kg males / 40kg females

Monday, August 23, 2010

M.E. HANG POWER CLEAN 082310


M.E. Hang Power Clean 3-3-3-1-1-1




Rest 5:00
How Many Rounds can you complete in 15:00?
3 HSPU
6 Pull-ups
9 KTE
12 DB Swings (55lbs /35lbs)

Friday, August 20, 2010

M.E. STANDING PRESS 082010


M.E. Standing Press 5-5-5-3-3-3  (Barbell variety)

Rest 5:00

5 Rounds for time:

Barbell Deadlift 5
Toe-to-the-bar 10

Loading is 1.5 x body weight.

Wednesday, August 18, 2010

M.E. ZERCHER SQUATS 081810


We have a slick food options for our athletes.  Place your order with GOOD STUFF and you can have any number of Paleo meals available to pick up at the end of your workout.

M.E. Zercher Squats 5-5-5-3-3-3

Rest 5:00

Five Rounds for Time:
20 Burpees
250 M Row

Monday, August 16, 2010

M.E. HANG POWER CLEAN 081710


Lefty has decided that a vegan diet will help his psoriatic arthritis.  I'm  disappointed that he didn't do his homework.

M.E. Hang Power Clean 3-3-3-1-1-1

Rest 5:00

3 Rounds of Lynne.  Total your reps


Body weight Bench Press 
Max reps followed immediately by
Body weight Pull-ups 
Max reps


Rest roughly 3:00 max between rounds