24 November 2015
ANNOUNCEMENTS:
Holiday Schedule:
Please be sure to check out our holiday schedule on our Announcements page! Holiday Schedule.
CFK Gear:
The T-Shirts, Tanks, and Hoody’s are finally here! If you pre-ordered your shirts you can pick them up starting tomorrow – just ask the coach at the end of class! If you did not request that we charge your card on file, then you will need to provide payment at time of pickup. If you did not get a chance to do the pre-order, do not fear! We ordered extras in each size!
STRENGTH:
E2MOTM: 2 Jerk
Work up to Heavy Jerk Double
WOD:
For Time:
50 DUs
12 Squat Cleans (Rx: 155/105; S: 135/95; S2: 115/75)
40 DUs
10 Squat Cleans
30 DUs
8 Squat Cleans
20 DUs
6 Squat Cleans
10 DUs
4 Squat Cleans
CORE:
100 Ab Mat Sit Ups
