20 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

 

STRENGTH: 

LEVEL 1
Clean and Jerk: 5 x 3

LEVEL 2
Minutes 0-6: 4 x 3 Clean and Jerk @ 75%
Minutes 6-10: 3 x 2 Clean and Jerk @ 85%
Minutes 10-12: 2 x 1 Clean and Jerk @ 90%+

 

WOD: 

LEVEL 1:
800m Row
12 DL (225/155)
800m Row
12 DL (225/155)

LEVEL 1+
10 DL @ 275/185
1600m Row
10 DL @ 275/185

LEVEL 2
8 DL @ 305/215
1600m Row
8 DL @ 305/215

 

CORE: 

3 x 10 Dragon Fly