13 August 2012

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CFK FAMILY DAY AT BARREL OAK WINERY: 

Just a reminder that next Saturday, 18 August is our CFK Community event at Barrel Oak Winery from 3 p.m. to 7 p.m.  Please come join us for an afternoon with your CFK Family.  All friends and family are welcome (the venue is extremely kid and pet friendly).  There are snacks available onsite to include  a wood fire pizza grill and sometimes food trucks.  In addition to wine they also have a beer tasting section and a Sangria Bar.  You are also welcome to bring any snacks you want to the picnic.  The venue does not really allow for reservations, but it is a large venue so we should be able to find some tables and some grass to hang out, let the kids run around and enjoy the afternoon.  We look forward to having you join us and to get to know some of our newest CFK family members a bit better.

 

STRENGTH:

LEVEL 1

EMOM: 12 Minutes
Perform 1 Power Snatch + 1 OHS
*goal is to not have the feet move between reps

LEVEL 2

12 Minutes to build to a Heavy Snatch

 

WOD:

LEVEL 1

4 RFT
15/12 Calories Assault Bike
6 Power Snatch (Rx: 135/95; S: 95/65)
12 lateral hops over bar

LEVEL 2

3 RFT
800m Run
10 Squat Snatch (155/105)

 

CORE:

3 Rounds:
100m KB Farmers Carry (Round 1)
25 Russian KB Swings
100m KB/DB Front Rack Carry (Round 2)
25 Russian KB Swings
100m KB/DB OH Carry (50mR/50mL) (Round 3)
25 Russian KB Swings