19 August 2018
CFK FALL T-Shirt and Tank Order
Be sure to get your CFK Fall T-Shirt and Tank Pre-Orders in! Click on the link below to place your pre-order.
FALL T-SHIRT AND TANK PRE-ORDER FORM
SUNDAY SCHEDULE:
GROUP FOUNDATIONS: 10:00 a.m. to 11:00 a.m.
OPEN GYM: 10:00 a.m. to 12:00 p.m.
STRONGMAN SUNDAY: 11:00 a.m. to 12:00 p.m.
FREE INTRO CLASS: 12:00 p.m. to 1:00 p.m.
STRONGMAN SUNDAY:
A.J.
Teams of 4 Complete:
3 RFT:
200m Sled Pull (115/70)
200m Farmers Carry (53/35)
While 2 Partners work to complete Sled Pull and Farmers Carry, other pair completes:
AMRAP: (Duration of the 3 Rounds of Sled Work and Farmers Carry)
10 Hammer Swings
10 Tire Flips
** As soon first pair is done with three rounds, alternate.
NOTE: Movements and equipment may vary based on class size.
OPEN GYM:
Barbell Option:
POWER Snatch: 4 x 3 @ 85%
Squat Clean: 4 x 3 @ 85%
Jerk: 4 x 3 @ 85%
OH squat: 3 x 5 @80%
Pause at the knee for 5seconds clean deadlift @ 100% 3 x 3
