13 November 2017

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: 

 

Rowing Clinic (One-Day Clinic)

DATE:  18 November 2017

COST:  $20

REGISTRATION

 

Inversion Skill Clinic (One-Day Clinic)

DATE:  9 December 2017

COST:  $20

This clinic will focus on inversion work to include hand stand walks

REGISTRATION

 

 

 

STRENGTH:

E2MOM:  16 Minutes

1 Clean + 1 Front Squat + 1 Jerk (Climbing)

** Start @ 65%

 

WOD: 

6-9-12-9-6

BB Front Rack Lunge (A:  135/95; Rx: 115/85; S: 95/65)

HSPU (S: HRPU)

TTB

100m Sprint or Row between each round

 

CORE:

Dragon Fly:  3 x 10