18 June 2018
HAPPY FATHER’S DAY!
Happy Father’s day to all the incredible dads who comprise our CFK Family. May you have a wonderful day surrounded by your families and enjoying the beautiful weather. Thank you for all you do to raise some incredible people!
8-WEEK SUMMER FIT CAMP REGISTRATION IS NOW LIVE
Cycle 4 of our Fit Camp kicks off on 25 June! Our summer Fit Camp will run for 8 weeks and include our early morning Co-Ed Fit Camp on Monday, Wednesday, and Friday at 5:15 a.m. to 6:00 a.m. or the Evening Ladies Only Fit Camp on Monday and Wednesday from 8:00 p.m. to 9:00 p.m. and Friday at 6:00 p.m. to 7:00 p.m. as well as our Saturday morning Unloaded Fit Camp from 8 a.m. to 9 a.m. To register for the upcoming Summer Fit Camp follow the link below:
SUNDAY SCHEDULE:
SPIN FIT: 10:00 a.m. to 10:45 a.m.
GROUP FOUNDATIONS: 10:00 a.m. to 11:00 a.m.
OPEN GYM: 10:00 a.m. to 12:00 p.m.
STRONGMAN WOD: 11:00 a.m. to 12:00 p.m.**
FREE INTRO CLASS: 12:00 p.m to 1:00 p.m.
** Join Coach Cris for a fun Strong Man WOD tomorrow at 11 a.m.
OPEN GYM:
Barbell Option:
Snatch Complex = 1 Snatch Pull + 1 Power Snatch + 1 HANG full snatch (build to heavy complex)
Clean Complex = 1 Clean Pull + 1 Power Clean + 1 HANG Squat Clean (build to heavy complex)
1 RM Jerk (push or split)
Finish: 60/40 Strict Pull Ups
Gymnastics Option:
Part A:
5 RFT:
15 Pull Ups
15 Russian KB Swings (70/53)
Part B:
Accumulate 12 Negative Ring Muscle Ups. Rest as needed. Ensure each rep is slow and controlled. Add Weight Vest if looking for Advanced Option.
Part C:
EMOM: 8 Minutes
# Bar Muscle Ups (# = Pick Rep Scheme that does not allow for fails)
Scale: 1-2 Bar Muscle Up Transitions or Use Band
Part D:
Core:
3 Sets x 8 Dragon Flys
Start each rep at the top, slow lower down, then roll back up to start position.
*Rest 1 Minute between.
