18 August 2018
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.
SATURDAY SCHEDULE:
UNLOADED: 8:00 a.m. to 9:00 a.m.
WARRIOR: 9:00 a.m. to 10:30 a.m.
CFK WOD: 10:30 a.m. to 11:30 a.m.
FREE INTRO CLASS: 11:30 a.m. to 12:30 p.m.
OPEN GYM: 11:30 a.m. to 12:30 p.m.
UNLOADED WOD:
AMRAP: 20 Minutes (Partner WOD)
20 Calorie Row
10 DB Clean and Jerks (45/25)
10 T2B (S: HKR)
10 DB Snatch
CORE
7 Minutes Deck of Cards
WARRIOR:
PART A: (Teams of 3)
250 Clean and Jerks
Teams of 3:
For Time (30 Minute Time Cap):
250 Clean and Jerks
*On the 0:00, 5:00, 10:00, 15:00, 20:00 Complete:
45/30 Calorie Row
30 Toes to Bar
Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135
** Courtesy of Comptrain
PART B:
AMRAP: 10 Minutes
5 bar Muscle Ups
3 Ring Muscle Ups
25 ft HS Walk
CFK WOD:
PART A: Build to a Heavy Set of 10 Partner Deadlift
PART B:
Partner WOD
3 RFT:
50m Synchronized Walking Lunges
50 Wall Balls on the Diagonal
20 Synchronized T2B (S: Hanging Knee Raises)
20 Synchronied Burpees to Target
PART C:
CORE:
EMOM: 6 Minutes (:45 W/:15 R)
Slam Balls
Lateral Paralette Hops
Hollow Hold
OPEN GYM:
Barbell Option:
PAUSE at the knee Squat Snatch (3 Sec Pause): 3-3-3
Clean pull + power clean + Rest 10 seconds and then Squat clean: (Build to heavy Set)
Bench press 5-5-5-5
Superset:
Max Strict Pull Ups
Back Extension 100 reps
Gymnastics Option:
5 Minutes: Find a 1 RM Weighted Strict Pull Up
Handstand Walking Practice: Accumulate 50m or HS Walks or Practice
Death by Toes to Bar (If you do not get past 4 Rounds, repeat)
Hollow Rocks: 3 x 30