WODs

11 October 2017

UPCOMING SKILL CLINICS:  Jerk Skill Clinic (Multi-Session Clinic):   DATE:  11 November and 25 November from 11:30 a.m. to 12:30 p.m. COST:  $50 for CFK Members; $60 for Non Members REGISTRATION   LADIES FIT CAMP FALL REGISTRATION:  The registration for… Read more »

Posted in | Comments Off on 11 October 2017

10 October 2017

UPCOMING SKILL CLINICS:  Jerk Skill Clinic (Multi-Session Clinic):   DATE:  11 November and 25 November from 11:30 a.m. to 12:30 p.m. COST:  $50 for CFK Members; $60 for Non Members REGISTRATION   LADIES FIT CAMP FALL REGISTRATION:  The registration for… Read more »

Posted in | Comments Off on 10 October 2017

9 October 2017

MONDAY HOLIDAY SCHEDULE:  Just a friendly reminder that we will be operating on a modified schedule on Monday for the Columbus Day Holiday.  We will run our usual 6 a.m. class and then offer open gym hours from 3 p.m…. Read more »

Posted in | Comments Off on 9 October 2017

7 October 2017

UPCOMING SKILL CLINICS:  Muscle Up Clinic (Multi-Session):  DATE:  7 October and 28 October from 11:30 a.m. to 12:30 p.m. COST:  $50 for CFK Members; $60 for Non Members REGISTRATION   Jerk Skill Clinic (Multi-Session Clinic):   DATE:  11 November and… Read more »

Posted in | Comments Off on 7 October 2017

6 October 2017

UPCOMING SKILL CLINICS:  Muscle Up Clinic (Multi-Session):  DATE:  7 October and 28 October from 11:30 a.m. to 12:30 p.m. COST:  $50 for CFK Members; $60 for Non Members REGISTRATION   Jerk Skill Clinic (Multi-Session Clinic):   DATE:  11 November and… Read more »

Posted in | Comments Off on 6 October 2017

5 October 2017

UPCOMING SKILL CLINICS:  Muscle Up Clinic (Multi-Session):  DATE:  7 October and 28 October from 11:30 a.m. to 12:30 p.m. COST:  $50 for CFK Members; $60 for Non Members REGISTRATION   Jerk Skill Clinic (Multi-Session Clinic):   DATE:  11 November and… Read more »

Posted in | Comments Off on 5 October 2017

4 October 2017

UPCOMING SKILL CLINICS:  Muscle Up Clinic (Multi-Session):  DATE:  7 October and 28 October from 11:30 a.m. to 12:30 p.m. COST:  $50 for CFK Members; $60 for Non Members REGISTRATION   Jerk Skill Clinic (Multi-Session Clinic):   DATE:  11 November and… Read more »

Posted in | Comments Off on 4 October 2017

3 October 2017

UPCOMING SKILL CLINICS:  Muscle Up Clinic (Multi-Session):  DATE:  7 October and 28 October from 11:30 a.m. to 12:30 p.m. COST:  $50 for CFK Members; $60 for Non Members REGISTRATION   Jerk Skill Clinic (Multi-Session Clinic):   DATE:  11 November and… Read more »

Posted in | Comments Off on 3 October 2017

2 October 2017

STRENGTH:  Clean 2 x 1 @ 80% 3 x 1 @ 85%+   WOD:  AMRAP:  15 Minutes 30 Air Squats 20 HSPU 10 Deadlifts (Rx:  225/155)   CORE:   3 x 10 Dragonfly  

Posted in | Comments Off on 2 October 2017

1 October 2017

  SUNDAY SCHEDULE: 10:00 a.m. to 11:00 a.m.:  Group Foundations Day 3 10:00 a.m. to 12:00 p.m.:  Open Gym 12:00 p.m. to 1:00 p.m.:  Free Intro Class   SUPERFIT DC RECAP:  Congrats to all of our teams who competed in… Read more »

Posted in | Comments Off on 1 October 2017