14 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.  EVITE.

 

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

 

SKILL PRACTICE:

EMOM:  6 Minutes (:30 W/:30 R)

Double Under Practice

A:  Unbroken DU

Rx:  30-40 Unbroken

S:  DU Practice

 

EMOM:  6 Minutes

Kipping Practice

A:  4-8 Butterfly Pull Ups

Rx:  Butterfly Kipping Practice

S:  Kipping Practice

 

WOD:

8 Minute Running Clock…

Gymnastics Skills Practice

Option 1:  Rope Climb Practice

Option 2:  HS Walk or Hold Practice

Option 3:  MU Practice

 

CORE: 

Barbell Turkish Get Up:  3 x 5/ea

Then…

Tabata Alternating

Bicycle Crunch

Flutter Kicks

 

 

 

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