15 August 2018

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CFK FAMILY DAY AT BARREL OAK WINERY: 

Just a reminder that this 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:

Bench Press:  Build to a Heavy Single

 

WOD:

Minutes: 0-10 (max effort)

15/12 Calorie Row

5 Floor Press @ 80% 

 

Minutes: 10-20
21-15-9

Floor Press (A:  135/95; Rx: 115/80; S: 95/65; S2: 75/55)

Bear Crawl (meters) (A: HS Walk)

D-Ball GTS (A: 100/70; Rx: 70/50; S: 50/30)

 

CORE:

100 Hollow Rocks (S: 75 HR; S2: 50 HR)