22 February 2014

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REMINDER:  Our CFL/CFK Night Out is tonight (Saturday, 22 February) in Shirlington at Bungalows.   The fun starts at 8:30 p.m.  Please Note: The location has slightly changed as Samuel Beckett’s had an event until 10 p.m., and could not accommodate us prior to then.  Therefore we will commence the Night Out at Bungalows in Shirlington.  We hope to see everyone there for a great night and an opportunity for new and old members to get to know our growing family!

 

WARRIOR (CFK only @ 0900):

” RUCK NANCY ”

5 RFT:

  • 400 M RUCK RUN (65/45)
  • 15 OHS (95/65)

 

WOD (CFL @ 0930/CFK @ 1030): 

STRENGTH: 

Snatch Balance or Floor Press Make Up or Open Gym (Post WOD)

WOD: 

  • Row 1000m
  • 5 Rope Climbs
  • 400 m Plate Carry (45/25)
  • 30 Thrusters (A: 155/105; Rx: 135/95; S: 95/65)
  • 30 sec OH BB Hold

 

CORE: 

50 Leg Climbers (25 per leg)