17 May 2016


Our 2nd Annual “Ladies WOD 4 Wine” (2016) will be Friday, June 10th!   Don’t worry guys, we haven’t forgotten about you either!  We are planning a “Guns, Glutes, and Gainz” Event for our CFK men on Saturday, 18 June.  More details to follow for both these events as well as a sign up form coming soon.  In the meantime, be sure to mark your calendars and save the dates!



Strict Muscle Ups

EMOM:  5 Minutes

50% of Max Unbroken Set from Previous Week


WOD:  Partner Workout

Partner A: 3000m Row
Partner B: Bear hugs atlas stone (Rx: 115/85; S: 95/65) (S:  Sub Double KB or Heavy DB)

Partners A&B switch every 500m. Partner can only row while the Atlas Stone is off the ground.



100 Ab Mat Sit Ups (S:  50)