16 November 2017
FAREWELL HAPPY HOUR FOR COACH MICHELLE AND COACH BUZZ:
On Friday, several folks will be gathering at Portner Brewhouse following the 5 p.m. WOD to wish a fond farewell to Coach Michelle and Coach Buzz who will be starting their next adventure and assignment down in Virginia Beach. We are very sad to lose such an awesome couple from our CFK Family and they will be greatly missed. So if you are free on Friday, please swing by to wish them a Bon Voyage. Additionally, we will be hosting a farewell WOD for them on Thursday Thanksgiving Day during our open gym hours on the holiday. All are welcome to attend.
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
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:
Jerk Technique
Tall Jerk: 3 x 10
Jerk Balance: 3 x 10
WOD:
20 Minute Running Clock…
EMOM: 10 Minutes
M1: 12 Calorie Row + 5 Burpees (Sub: 10 Cal Bike) (A: 15 Cal Row/12 Bike)
M2: Rest
EMOM: 10 Minutes
M1: 10 Wall Balls (A: 30/20; Rx: 20/14) + 25 DUs (S: 40 Singles)
M2: Rest
CORE/GYMNASTICS PRACTICE:
Isometric Work
3 x 5 @ ea position (hold each position 10 seconds = 1 rep)
A: Deficit Handstand Hold (10 Sec @ full lockout + 10 sec with bent elbow)
Rx: Handstand Hold, no deficit
S: Feet on box (pike push up)
