16 March 2016

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!

 

STRENGTH:

15-20 Minutes to work up to Heavy Snatch Balance

 

WOD:

3 RFT:

21 Calories (A: Assault Bike; Rx: Rower)

15 Box Jumps (24/20″)

9 Snatch (Rx: 135/95)

Rest 3 Minutes between Rounds (Partner Up)

 

CORE: 

1/2 Tabata:  1 Legged V-Ups

1/2 Tabata:  Hollow Rock Holds on Cage