17 April 2015

Ashley’s Send Off WOD: 

As many of you know Ashley will be leaving us as she and her husband are heading to the Sunny West Coast for the next chapter in their lives.  A few of our CFK family requested to use the gym for a send off WOD for Ashley.  So if you would like to wish Ashley a bon voyage, please join us tomorrow at 8 p.m. for a WOD and a few toasts to Ashley.  We are very sad that she is leaving us, but know the future will hold many wonderful adventures and blessings for them both.


T-Shirt Contest:  

We decided to mix things up a bit for the Spring CFK T-Shirts.  Our new t-shirts will carry the new lion logo, but we want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will be accepting entries through Friday, 24 April.  After the deadline, we will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest



Muscle ups Ring or Bar: Work on Drills/Progressions

(A: 15; Rx; 10; S: 7)



For Time:

  • 50 KB Swings (A: 70/53; Rx: 53/35)
  • 5 Burpees
  • 40 KB Swings
  • 10 Burpees
  • 30 KB Swings
  • 15 Burpees
  • 20 KB Swings
  • 20 Burpees
  • 10 KB Swings
  • 25 Burpees



Hollow Body Hold 5 x 30 Sec




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