11 November 2017

UPCOMING EVENTS: 

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

REGISTRATION

 

SATURDAY SCHEDULE: 

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.

 

CF UNLOADED: 

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

 

WARRIOR WOD: 

A.  For Time

10-8-6-4-2

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

Then…

21-15-9

Box Jumps (24/20″)

GHD Sit Ups

Jerks (155/105)

 

** Rest 10 Minutes

Build to Heavy Clean (No more than 6 attempts)

 

 

CFK WOD: 

Partner WOD

12-18-24-18-12

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)

 

B.  CORE

Partner Plank Hold (3 x 1 Minute (:30 R/:30 L))

Rest 1 Minute between rounds