WODs

30 July 2017

SUNDAY SCHEDULE:  Group Foundations:  10:00 a.m. to 11:00 a.m. Open Gym:  10:00 a.m. to 12:00 p.m. Free Intro Class:  12:00 p.m. to 1:00 p.m. Yoga:  3:30 p.m. to 4:30 p.m.    YOGA 2-WEEK FREE TRIAL:  Hey CFK starting on Tuesday,… Read more »

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29 July 2017

SATURDAY SCHEDULE: YOGA:  8:00 a.m. to 9:00 a.m. CF UNLOADED:  8:00 a.m. to 9:00 a.m. WARRIOR WOD:  9:00 a.m. to 10:30 a.m. CFK WOD:  10:30 a.m. and 11:30 a.m. FREE INTRO CLASS:  12:30 p.m. to 1:30 p.m.   CROSSFIT UNLOADED: … Read more »

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28 July 2017

STRENGTH: Snatch:  5 x 2 (AHAP – w/5 count) Jerk:  4 x 2 Cleans:  3 x 3   WOD: EMOM:  12 Minutes (Teams of 2) M1: :30 Row/Bike (P1)/:30 MTN Climbers (P2) M2:  :30 MB Chest Pass between Partners/:30 Rest… Read more »

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27 July 2017

  WOD:  “Sake Bomb” AMRAP:  16 Minutes 12 SDHP (75/55) 9 Front Squats (75/55) 6 Front Rack Lunges (75/55) 1 Rope Climb (S: 2 Rope Walks; S2: 4 Ring Rows)   ACCESSORY STRENGTH: Single Leg Wood Chop: 3 x 8/ea… Read more »

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26 July 2017

31 Heroes WOD:  On 5 August we will be running the annual 31 Heroes WOD to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.  This WOD is about working together, sacrificing yourself for your… Read more »

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25 July 2017

31 Heroes WOD:  On 5 August we will be running the annual 31 Heroes WOD to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.  This WOD is about working together, sacrificing yourself for your… Read more »

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24 July 2017

31 Heroes WOD:  On 5 August we will be running the annual 31 Heroes WOD to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.  This WOD is about working together, sacrificing yourself for your… Read more »

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23 July 2017

SUNDAY SCHEDULE: Group Foundations:  10:00 a.m. to 11:00 a.m. Open Gym:  10:00 a.m. to 12:00 p.m. Free Intro Class:  12:00 p.m. to 1:00 p.m.   STILL TIME TO REGISTER YOUR KIDS FOR CFK KIDS SUMMER CAMP:  Our kids summer camps… Read more »

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22 July 2017

REMINDER:  Self Myofascial Release (SMR) Clinic Tomorrow at 11:30 a.m. with Coach Cedric:  There is still time to register for our SMR Clinic at 11:30 a.m. tomorrow.  This is an important clinic for everyone if you are interested in improving… Read more »

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21 July 2017

STRENGTH:  Snatch:  4 x 2 (Climbing) Behind the Neck (BTN) Jerk:  4 x 2 @ 65% Clean:  Build to Heavy Single   WOD: For Time (Choose One)  Run 1 Mile Row 1600m Bike 60 Calories   CORE/RECOVERY: Static Stretch/Foam Roll… Read more »

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