11 January 2014

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Hey CFL/CFK, we are excited to announce that CFK will be hosting the first week of the Capital Affiliate League Upper Division WODs tomorrow from 1 to 3 p.m.  Please come out to CFK tomorrow to cheer on our Upper Division Team who will be joined by other teams from around the area.  Our Masters team will also be competing in Ashburn at CF Impavidus if you want to cheer them on.  The fun starts at 1 p.m.  So please come out and show your support!  Classes will run as scheduled earlier in the day!

WARRIOR (CFK Only @ 0900)

  • 500 M ROW
  • 25 POWER CLEANS (155/105)
  • 750 M ROW
  • 50 WALL BALLS (20/14)
  • 1000 M ROW
  • 25 FORWARD WALKING LUNGES ( BAR ON BACK ) (115/75)
  • 750 M ROW
  • 50 CLAPPING PUSH UPS
  • 500 M ROW

 

CF WOD (CFL @ 0930/CFK @ 1030)  

 

STRENGTH: 

Make-Up Deadlift or Push Press

 

WOD: 

  • 4 MINS:  MAX REPS PUSH UPS
  • REST 30 SECS
  • 2 MINS: MAX REPS KB SNATCH (ALTERNATE ARMS) (53/35)
  • REST 1 MINS
  • 2 MINS: MAX REPS JUMPING LUNGE
  • REST 30 SECS
  • 4 MINS: MAX REPS KB SWINGS (53/35)

 

CORE:  

 

20 Walk Outs to Superman (Hold 5 Seconds)