15 November 2017

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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.  Also, thanks to the incredible generosity of Jeb and Luis, we will once again have DJ Special K joining us once again for the party!  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

 

STRENGTH:  

EMOM:  8 Minutes

2 Snatch @ 70-75% (TNG)

 

WOD: 

3 RFT:

400m Row (Sub Run as necessary)

21 Box Jumps (24/20″)

12 DL (Rx: 185/125; S: 155/105)

 

CORE:

3 Rounds

:30 Bicycle Crunch

:30 Russian Twist (DB or KB)

:30 Rest