10 October 2017
UPCOMING SKILL CLINICS:
Jerk Skill Clinic (Multi-Session Clinic):
DATE: 11 November and 25 November from 11:30 a.m. to 12:30 p.m.
COST: $50 for CFK Members; $60 for Non Members
LADIES FIT CAMP FALL REGISTRATION:
The registration for our 6th cycle of our ladies Fit Camp for 2017 is now live. The 6-week course will kick off on 30 October and run through 15 December. This is the ideal class for women looking to kick start their fitness but are intimidated by CrossFit. This class will help you take your fitness to the next level in a fun, inclusive and welcoming environment. We will once again offer a morning camp session (Monday, Wednesday and Friday at 10:30 a.m.) and an evening camp session (Monday and Wednesday at 8 p.m. and Friday at 6 p.m.). To register or obtain more information, follow the link below.
SKILL/STRENGTH:
Pull Up Strength Foundation
A: 3 x 6 Strict Chest to Bar Pull Ups
Rx: 3 x 8 Strict Pull Ups
S: 3 x 10 Inverted Row (Fee on Box/5 Sec Hold at Top)
Banded Face Pull Pulls: 4 x 15
WOD:
3 RFT:
12 Floor Press (A: 165/115; Rx: 135/95)
12 Pendlay Rows
24 V-Ups
** Rest 1 Minute between rounds
GYMNASTICS PRACTICE/CORE:
L-Sit: 3 x 30 sec (:30 Work/:30 Rest)
