24 November 2015


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!



E2MOTM:  2 Jerk

Work up to Heavy Jerk Double




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



100 Ab Mat Sit Ups