18 October 2015

Thank you to everyone who came out today for our 3rd Annual CFK Team Throwdown!  We had a great day and a ton of fun… Pics soon to follow.  Congrats to all of our teams who participated.  Everyone put in some hard work today and we saw a ton of PRs!  Our winning teams were Michael and Keith in Rx and Corey and Steve in Scaled.  All four WODs are listed below for anyone interested.  I also want to give a special shout out to Jordan who took 2nd in the Men’s Rx division of the Metro Games, and Eva who set a new LWC record  and went 6/6 on all of her lifts today at the NOVA Open taking home the Gold!.  Great work today, we are really proud of all of you!



Open Gym:  10:00 a.m. to 12:00 p.m.

Free Intro Class:  12:00 p.m. to 1:00 p.m.



Performance, Nutrition, and Lifestyle Challenge:  Our PNL challenge kicks off on Monday.  If you have not yet signed up and are interested in participating there is still time to do so.  Feel free to reach out to me with questions.  For those of you who have already signed up, Sunday is your make up day for the Performance WOD if you missed it on Friday.  Please come to open gym to complete the workout.  If you cannot make open gym, please send me a note and we will try and find an alternate time.



WOD 1:  

BB Complex Ladder

Teams will have 2 minutes at each station to each complete 15 DU (S: 30 Singles) + 1 BB Complex in an ascending ladder.  1 BB Complex = 1 Hang Squat Clean + 2 Front Squat + 1 Jerk.


WOD 2: 

3 RFT:

20 Deadlift (Rx: 225/155; S: 185/125)

20 Box Jumps (24/20)

20 OH Squats (Rx; 115/75; S: 75/55)

20 HSPU (S: Burpees)


WOD 3:  

Helen Meets Randy

One Partner will complete Helen, upon completion they will tag Partner 2 in to complete Randy for Time.  Helen is 3 Rounds for Time of 400m Run, 21 KB Swings, 12 Pull Ups (S: Ring Rows), and Randy is 75 Power Snatches (75/55) for time.


WOD 4 Finale:  


30 GHD (S: 30 KTE)

45 C2B Pull Ups (S:  Ring Push Ups)

60 KB Thrusters

75 Calorie Row on Air Dyne

100m Prowler Push