18 November 2017
SATURDAY SCHEDULE:
YOGA: 8:00 a.m. to 9:00 a.m.
CF UNLOADED: 8:00 a.m. to 9:00 a.m.
WARRIOR WOD: 9:00 a.m. to 10:30 a.m.
CFK WOD: 10:30 a.m. to 11:30 a.m.
ROWING CLINIC: 11:30 a.m. to 12:30 p.m.
FREE INTRO CLASS: 12:30 p.m. to 1:30 p.m.
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
UNLOADED WOD:
Partner WOD: Turkey Burner
WARRIOR WOD:
A. Death By…
EMOM Until Failure…
1 Bar Facing Burpee + 1 DL (185/135)
Increasing Every Minute by 1 Rep until failure
e.g…2/2; 3/3; 4/4, etc.
B. AMRAP: 20 Minutes
55 Front Squats (95/65)
55 KB Swings (70/53)
55 Wall Balls (20/14)
55 C2B Pull Ups
CFK WOD:
Partner WOD:
22 Minute Running Clock Complete:
150 DU (75 each)
40 Ab Mat Sit Ups
30 Box Jump Overs
20 Dips
10 Front Squats (165/115)
20 Dips
30 Box Jump Overs
40 Ab Mat Sit Ups
150 DU (75 each)
With Remaining Time:
Max Rep Clean and Jerk (Rx: 165/115; S: 155/105; S2: 135/95)
CORE:
Waiters Walk
EMOM: 6 Minutes (:40 W/:20 R)
M1: Right Arm (AHAP)
M2: Left Arm (AHAP)
