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
Inversion Skill Clinic (One-Day Clinic)
DATE: 9 December 2017
COST: $20
This clinic will focus on inversion work to include hand stand walks
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