14 October 2015

REMINDERS:  

CFK Throwdown:  The CFK Team Throwdown is this Saturday from 9 a.m. to 2 p.m.  We just had a bunch more teams sign up, which is awesome!  But we are still looking for more teams, so be sure to sign up.  We will have scaled and Rx team options available.  If you are on the fence about signing up, please contact me.   We also have a few folks who are still looking for partners.  They have added their name to the list and need someone to join their team. Besides, if you want to get a workout in on Saturday – this is the only option available! (Insert evil laugh). Register Here.

Heavy Lifter’s Club:  Our next Heavy Lifters Club Cycle will start tomorrow, Wednesday, 14 October at 7:30 p.m.  This is a 6 week cycle focused on the Snatch and runs every Wednesday night at 7:30 p.m. for 6 weeks.  We only have a few slots left, so be sure to sign up if you would like to focus on improving your Snatch.  Sign Up Here.

Nutrition Challenge:  On Wednesday, 14 October we will also be hosting our info session for our next Performance, Nutrition and Lifestyle Challenge.  The challenge kicks off on Monday, 19 October and will run for 8 weeks.  Please join us on Wednesday to learn about the challenge rules and requirements if you are interested in participating.  To sign up for the challenge Register Here.

 

SKILL:

Rope Climb Skill Review

 

WOD:

AMRAP:  12 Minutes

1 Rope Climb (S:  2 Rope Walks)

6 Thrusters (Rx: 95/65; S: 75/55)

9 Box Jumps (24/20)

 

CORE:

Ring Support Holds 3 x 30 Seconds