10 May 2014

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The CFL/CFK Annual Cook Out is today (Saturday, 10 May @ 4:30 p.m.).  We will host the party rain or shine, so we hope to see everyone there!  PM me if you have any questions.   We are just around the corner from the Springfield Mall.   PM me if you have any questions or need further directions.   The address is in the Evite, and there is ample parking on the street.  See you tomorrow! 

 
WARRIOR (0900 @ CFK Only):

“24”

For 24 Minutes:

  • 3 Minutes of Row for Calories
  • 3 Minutes of Wall Balls (20/14)
  • 3 Minutes of KB Swings (53/35)
  • 3 Minutes of Air Squats
  • 3 Minutes of Hang Cleans (95/65)
  • 3 Minutes of Push Ups
  • 3 Minutes of Push Press (95/65)

 

WOD (0930 @ CFL/1030 @ CFK):  

WOD:

“The 100”

  • 20 Thrusters (45/33)
  • 20 Snatch (75/55)
  • 20 Front Squat (95/65)
  • 20 Push Press (115/75)
  • 20 Cleans (135/95)

 

CORE: 

30 Strict TTB