30 March 2016

ITS BRING A FRIEND DAY!  

Bring in a friend or family member to any of our regular scheduled classes on Wednesday to join you for a workout.  Please have your guests arrive a few minutes early to complete a waiver!

 

WOD: 

4 Rounds for Time:

200m Run

15 Air Squats

15 Burpees

15 Sit Ups

15 Wall Balls (20/14)

 

CORE/COOL DOWN:

As a class complete the following:

3 Minute Plank Hold

Each time someone breaks the entire class will complete 5 Push Ups.  Continue until 3 Minutes has been accumulated as a class.

Rest 2 Minutes

3 Minute Wall Sit

Each time someone breaks the wall sit the entire class will complete 5 Air Squats.  Continue until 3 Minutes has been accumulated as a class.

Rest 2 Minutes

90 Seconds Cage Hang (Hollow Rock Hold)

Each time someone breaks from the cage, the entire class will complete 5 V-Ups.  Continue until 2 Minutes has been accumulated.

Coach Runs the Clock! 

 

UPCOMING CFK EVENTS:

BRING A FRIEND DAY!  Wednesday 30 March is Bring a Friend Day!  You are welcome to bring in a family or friend to workout with you during any of our regular classes next Wednesday.

SPRING FIT MAMA 6-WEEK BOOT CAMP KICKS OFF on 4 APRIL!  SIGN UP SOON BEFORE IT SELLS OUT!  For more details please follow the link BOOTCAMP.  Enter Coupon Code FIT2016 at checkout to receive $25.00 off before 31 March.

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