Wednesday, March 22, 2017

WOD 3-23-17

15 min- Work Snatch technique
--------------------------------------------
A- 3 x 5 SN grip DL
B- 3 x 30 banded g. morning
C- 3 x 1:00 HS Hold



Tuesday, March 21, 2017

WOD 3-22-17

EMOM x 12-
1 DL + 1 HPCL + 1 HCL
------------------------------------
"Annie"
50-40-30-20-10
DU
Sit-up


Monday, March 20, 2017

WOD 3-21-17

2 x 8 min AMRAP-
*2 min rest btw
10 burpees
10 box jumps
10 pull-ups

Natalie (one of our 5:15 am early birds) has made so much progress
and has been so consistent since joining us!  Great work, Natalie!

Sunday, March 19, 2017

WOD 3-20-17

Strict Press 5 x 4
-------------------------
10-9-8-7-6-5-4-3-2-1
S2OH (135/95)
B.Sq


Save the Date!  Our next CFK Mini Camp will 
be Saturday, April 8 at 11 am!  Please RSVP 
to save your child's spot.  Ages 6-12.  $5 cost.


Thursday, March 16, 2017

WOD 3-17-17

F.Sq 5 x 5
-------------------
80 DU
20 F.Sq (155/105)
40 burpees
20 F.Sq
80 DU

Flashback Friday... Who's ready for a 16.4 repeat on Saturday? 

Wednesday, March 15, 2017

WOD 3-16-17

Teams of 3:
5 x 100 m row
5 x 100 m ski
5 x 10 cal bike
*each person will complete 5 of each movement
rotating until the work is complete

Tuesday, March 14, 2017

WOD 3-15-17

21-15-9
WB
HPCL
*rest 2:00
15-12-9-6-3
WB
HPCL
*rest 2:00
12-10-8-4-2
WB
HPCL