14 March 2016

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REMINDER:  NEW EVENING CLASS SCHEDULE STARTS TOMORROW! 

Please be sure to check our SCHEDULE as our new evening class schedule kicks off tomorrow.  Evening classes will now start on the hour:

Monday, Tuesday, Wednesday:  4 p.m., 5 p.m., 6 p.m. and 7 p.m.

Thursday:  4 p.m., 5 p.m., 6 p.m.; Open Gym @ 7 p.m.

Friday:  4 p.m., 5 p.m.

 

STRENGTH: 

Bear Complex

5 Rounds

1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press.

7 Unbroken Sets of the Complex = 1 Round.

Work up to a Heavy Unbroken Set; Rest 3 Minutes between Rounds

 

WOD: 

EMOTM:  8 Minutes

Minute 1:  10 TTB

Minute 2:  20 Wall Balls

 

CORE/COOL DOWN: 

Stretch and Recovery Work

 

UPCOMING CFK EVENTS:

SPRING LADIES PERFORMANCE 6-WEEK BOOT CAMP KICKS OFF on 4 APRIL!  SIGN UP SOON BEFORE IT SELLS OUT!  For more details please follow the link BOOTCAMP.

GIRLS GONE RX TEAM COMPETITION ON MAY 7th!  For more details please follow the link Girls Gone Rx.  Hurry, teams spots are going quickly!