JERK SKILL CLINIC:
Reminder our Jerk Skill Clinic is tomorrow, Saturday 11 November from 11:30 a.m. to 12:30 p.m. We still have some spots available. This is a two part skill clinic, the first class is Saturday, 11 November and the second class is on Saturday, 2 December at 11:30 a.m. to 12:30 p.m. Register via the link below.
CFK ANNUAL HOLIDAY/ANNIVERSARY PARTY:
We will host our annual holiday/anniversary party on Saturday, 9 December at 7:30 p.m. We look forward to celebrating the holiday season with our CFK Family as well as celebrating fours year since we opened our doors at CrossFit Kingstowne and 8 since we opened the doors to CF Liberation. All family and friends are welcome.
UPCOMING SKILL CLINICS:
Jerk Skill Clinic (Multi-Session Clinic):
DATE: 11 November and 2 December from 11:30 a.m. to 12:30 p.m.
COST: $50 for CFK Members; $60 for Non Members
CROSSFIT UNLOADED: 8:00 a.m. to 9:00 a.m.
WARRIOR WOD: 9:00 a.m. to 10:30 a.m.
CFK WOD: 10:30 a.m. to 11:30 a.m. (No 11:30 a.m. class tomorrow due to skill clinic)
JERK SKILL CLINIC: 11:30 a.m. to 12:30 p.m.
FREE INTRO CLASS: 12:30 p.m. to 1:30 p.m.
A.. Partner WOD
5 Wall Balls (20/14)
5 DB Snatches (50/35)
1 Rope Climb (S: Rope Walk; S2: Ring Rows)
Partners Complete full round then switch. Wall Ball and Snatch reps increase every other round (e.g. both complete 5/5, then 6/6, etc.)
B. EMOM: 6 Minutes (:45 W/:15 R)
M1: Farmers Carry
M2: OH Plate Lunges
EMOM: 6 Minutes
M1: Single Leg RDL
M2: Turkish Get Up
A. For Time
Calories on Bike
C2B Pull Ups
** Rest 5 Minutes
B. AMRAP: 8 Minutes
1 Squat Snatch (155/105)
2 Muscle Ups
4 Front Squats
8 Burpees over the Bar
Box Jumps (24/20″)
GHD Sit Ups
** Rest 10 Minutes
Build to Heavy Clean (No more than 6 attempts)
Lateral Bar Hop Burpee
Back Squat (A: 185/135; Rx: 155/115; S: 135/95)
C2B Pull Ups
Partners split reps evenly (e.g., P1 completes 6 reps, then partner 2 completes 6 reps on round of 12)
Partner Plank Hold (3 x 1 Minute (:30 R/:30 L))
Rest 1 Minute between rounds