2018 KG3 Nutrition ChallengeReady to get your New Year started right? Then join us for this Nutrition challenge, details and registration can be found at the following link: kg3nutritionchallenge2018.wodifyrise.comCurrent EventsThere is a change to the Saturday schedule:  the 8AM CrossFit class will now be at 730AM, the 9AM community and Kids classes will stay the same.  We did this to try and fix the parking issues we were having!No Kids Class on 1/20/18 @9AMParent/Kids Class: 1/7/18 @12PM, $5 cash per personThe open starts 2/22!  Less than 2 months away!  Registration will start 1/11! Keep up to date with info at games.crossfit.comSend all your good vibes to Coach Zach next week as he travels to Miami to compete at Wodapalooza in both the Weightlifting and Team competitions! Wear your "Watts" Shirt or any FWCF Shirt 1/12!  Competition Details at: https://www.thewodapalooza.com/Coaches CornerReady to get those pull-ups just in time for the open?  Heres a quick 4 week program to build that pulling strength:Warmup:3RDs10 Scap Pullups10 Hollow/Arch Swings10 Band pull DownsCrossover Symmetry: Heres a video how to use itWeek 1Day 1: 3x10 Banded Pullups (Volume)Day 2: 1-2-3-4-5-4-3-2-1 Strict Pull-ups (Strength)Week 2Day 1:3x 12 Banded Pullups (Volume)Day 2:10x2 Strict Pullups (Strength)Week 3Day 1:3x 15 Banded Pullups (Volume)Day 2:10,9,8,7,6,5,4,3,2,1 Strict Pullups (Strength)

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