16 April 2016

VOLUNTEERS NEEDED!

On Saturday, 7 May we are hosting the Girls Gone Rx Competition for the DC area.  We have over 45 teams of 3 ladies participating and its going to be a great event!  We need a ton of help to make the event a success.  We are in need of volunteers to help judge the events, track score cards, set up equipment, etc.  If you are free on the 7th of May and want to help us out, please fill out the form below and let us know your volunteer station preference and availability!

VOLUNTEER REGISTRATION

 

SATURDAY SCHEDULE: 

Free Intro Class @ 12:30 p.m.!

 

WARRIOR WOD (9:30 a.m.)

A.  Work up to a Heavy Squat Clean

 

B.

3 RFT:

10 Clean and Jerk (155/105)

200m Run

Rest 5 Minutes, Then…

3 RFT:

10 Thrusters (135/95)

20 GHD Sit Ups

 

 

WOD (10:30 a.m. and 11:30 a.m.)

STRENGTH:

Establish 1 RM Clean and Jerk

 

WOD:

20 KB/DB Turkish Get Ups (53/35)

30 Front Rack KB/DB Step Ups

30 KB/DB Shoulder to Overhead

30 KB/DB Ground to Overhead

 

 

 

UPCOMING CFK EVENTS:

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!