20 March 2015

SPECIAL EVENT:  

Tomorrow (Friday, 20 March) we are hosting a special event at 9 a.m. in support of the DEA MALTZ CHALLENGE.  Please Note:  This event will be in place of our regular 9:30 a.m. class.   The DEA MALTZ CHALLENGE is an annual event sponsored by the DEA to honor fallen members of the Military and Law Enforcement communities.  Specifics on the  Maltz Challenge can be found at www.deamaltzchallenge.com.  All proceeds go to support the families of the fallen.  This year, they will be honoring U.S. Marine Corp Gunnery Sergeant Ryan Jeschke, from Herndon, VA.

The Maltz Challenge WOD:

  • 400m Run
  • 50 Pull Ups
  • 100m Fireman’s Carry or 200m DB Farmers Carry (50/25)
  • 50 Ring Dips
  • 100 Push Ups
  • 50 KTE
  • 100 Sit Ups
  • 400m Run

 

CFK WOD:

CrossFit Games Open WOD 15.4

AMRAP: 8 Minutes

Rx:

3 HSPU; 3 Cleans (185/125)

6 HSPU; 3 Cleans

9 HSPU; 3 Cleans

12 HSPU; 6 Cleans

15 HSPU; 6 Cleans

18 HSPU; 6 Cleans

21 HSPU; 9 Cleans

Etc..(Increase HSPU by 3 Reps Each Round; Increase Cleans by 3 Reps every 3rd Round)

 

SCALED OPTION:

AMRAP: 8 Minutes

10 Push Press (95/65)

10 Cleans (115/75)

 

On Saturday, we will run 15.4 as part of our team throw down from 9 a.m. t0 11:30 a.m.!  Come on in to cheer on your teammates and fellow members.  So far Coach Tina’s Team is in the lead three weeks running!  Will a team be able to knock them out this week?