WODs

15 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… Read more »

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14 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… Read more »

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13 August 2012

CFK FAMILY DAY AT BARREL OAK WINERY:  Just a reminder that next 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… Read more »

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12 August 2018

SUNDAY SCHEDULE:  SPIN FIT:  10:00 a.m. to 10:45 a.m. 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.   CFK… Read more »

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11 August 2018

  SATURDAY SCHEDULE: UNLOADED FIT CAMP: 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. to 11:30 a.m. OPEN GYM:  11:30 a.m. to 12:30 p.m. FREE INTRO CLASS:  11:30 a.m. to 12:30 p.m…. Read more »

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10 August 2018

Body Building Day! DB Incline Bench 12-10-8-6, then max reps @ the weight you did for 10 Single Arm DB/KB Row 12-10-8-6, then max reps @ the weight you did for 10 Bulgrian Split Squat 12-10-8-6, then max reps @… Read more »

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8 August 2018

  STRENGTH: Every 4mins for 20mins (5 sets): 5 Heavy Back Squats 5 Heavy Strict Press WOD:  LEVEL 1 For time 60 Hollow Rocks 30 D-Ball Ground to Shoulder (G2S) 400m Farmers Carry (53/35) LEVEL 2 For time 400m Farmers… Read more »

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8 August 2018

HAPPY BIRTHDAY COACH ALI    WOD:  PART 1: LEVEL 1 4 RFT 10 Deadlifts (225/155) 20 Box Jumps (24/20″) 20/15 Calories on Assault (Sub Rower as needed) LEVEL 2 4 RFT 10 Deadlifts (275/185) 20 Lateral Box Jump Overs (24/20″)… Read more »

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7 August 2018

SKILL: LEVEL 1: EMOM 10mins M1:  1 Front Squat (Building) M2: :20sec Ring Support Hold OR 2-4 Banded Muscle Up Transition LEVEL 2 10 Minutes to find a Heavy Front Squat for the Day   WOD: LEVEL 1: EMOM: 16… Read more »

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6 August 2018

  SKILL ACCESSORY (POST WOD) LEVEL 1 3 rounds 50m walking lunge :30sec HS hold 10 Strict T2B (S: Strict KTE; S2: HKR) LEVEL 2 3 rounds 50m walking lunge 15m HS walk 30 GHD sit ups *can only perform… Read more »

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