11 Apri 2016


Back Squat 3 x 5 @ 65%-75%-85%+ (Last set AMRAP)

Percentages based off 90% of 1 RM




75 Power Snatch (75/55)

EMOM: 5 Wall Balls (20/14)



2 Rounds:

45 Seconds KB Side Bends (Alternate Side Each Round); Rest 15 Seconds

45 Seconds KB Halos; Rest 15 Seconds

45 Seconds KB Pull Overs; Rest 15 Seconds





COACH DAN AND TINA (TEAM HAYES) FAREWELL PARTY:  Sadly Coach Dan and Coach Tina will be leaving us in mid May as return home to North Carolina for their next Duty Station.  To send them off properly we will be hosting a bon voyage WOD and party at the gym on Friday, 29 April.  It will be potluck style so we welcome everyone to bring a dish to share and we will provide both adult and non-adult beverages.   The fun will start at 7 p.m. and we welcome all of our CFK family and friends to join us in sending them off in style.

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