WOD 3-31-17

F.Sq 5 x 3
-----------------
2 rds-
75 air squat
50 KBS

Only ONE WEEK away! Our next CFK mini

camp will be Sat. April 8th from 11-12 pm.

RSVP to reserve your spot! Ages 6-12

WOD 3-30-17

4 rds-
500 m row
10 T2B
20 sit-ups
*2-3 min rest btw

WOD 3-29-17

EMOM x 12- 2 PCL
------------------------------
8 rds of each:
10 sec on/20 sec off
strict pull-up
push-up
AAB cals

WOD 3-28-17

40 lunges
30 box jumps
20 DBall
10 wallclimbs
20 DBall
30 box jumps
40 lunges

WOD 3-27-17

Strict Press 5 x 2
--------------------------
8 min AMRAP-
1 unbroken round of "DT"
12 DL (115/75)
9 HPCL
6 S2OH
+ 8 burpees over bar

WOD 3-24-17

F.Sq 5 x 5
-------------------
Partner WOD:
4 rds-
P1- 1 lap run
P2- max WB

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

WOD 3-22-17

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

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!

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.

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? 

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

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

WOD 3-14-17

EMOM x 18-
1- Max set strict pull-ups
2- 15 box jumps
3- 15 push-ups

Dawnice decided to do an extra run to bring Ali home.  That running
sure gets hard when there's a human in your belly!  Our newest crossfitter
should be arriving any day now!

WOD 3-13-17

Strict Press 3 x 6
--------------------------
7 min AMRAP-
8 P.Press (115/75)
10 SDLHP (70/53)

WOD 3-10-17

F.Sq 5 x 5
-----------------
Kipping Practice
-----------------
For time:
80 WB
40 C2B

WOD 3-9-17

EMOM x 10-
50 m sled pull
-------------------------
A- 3 x 6 reverse lunge (each)
B- 3 x 15 KB row

WOD 3-8-17

EMOM x 10-
1 SN + 1 HSN + 1 OHS
---------------------------------
5 rds-
10 PSN
15 burpees

WOD 3-7-17

EMOM x 20
1- 7 DL
2- 14/10 cal row
3- 21 KBS
4- 28 DU

Have you met Darren yet?  He's been hard at
work since joining us a little over a month ago.
Putting form first and making great progress!

WOD 3-6-17

Strict Press 3 x 8
-------------------------
8 min AMRAP-
4 HSPU
8 F. Sq
12 lat. over bar jumps

WOD 3-3-17

F.Sq 5 x 5
------------------
7 min AMRAP-
7 thrusters (95/65)
12 KBS (70/53)

WOD 3-2-17

10 x 300 m row
*1:00 rest btw
30 cal bike (after 10th row)

We had fun with last week's OPEN WOD.  What will this

week hold?!