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"Captain" Kirk Karwoski ... Michael Krivka. He is a Master RKC and owner of CrossFit Koncepts in Gaithersburg, MD. We discussed his background in martial arts, kettlebell training and strength training, how they can all be integrated together and how he owes his life to the resiliency created through training that kept him alive during a recent ...

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Step 1: Stand with feet between hip and shoulder-width apart, holding a kettlebell in your right hand at shoulder level. The handle should rest diagonally in your hand just above your thumb—not near your fingers. Step 2: With your shoulders drawn back and downward (think: proud chest), press the bell straight overhead, locking out your elbow.This is the finish position of the snatch, and if ...

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Forging Elite Fitness. CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. The CrossFit Program was developed to enhance an individual's competency at all physical tasks. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges.

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CrossFit Discussion Board > CrossFit Forum > Exercises > Knees to Elbows. PDA. View Full Version : Knees to Elbows. Travis Butler. 08-30-2007, 07:09 PM. ... You lay on your back and bring the knees to the chest. You could also do these on the end of a bench to increase the ROM. Zach Wright. 08-30-2007, 11:18 PM.

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