18 May 2016

SAVE THE DATE: 

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!

 

STRENGTH:

Strict Press

3-3-3+ @ 70-80-90%

(Based off 90% of New 1 RM)

 

WOD:

“Don’t Forget Your Socks!”

20 Rope Climbs

* 25 Air Squats after every 2 Rope Climbs

(A:  30 Rope Climbs with 25 Air Squats after every 3rd Rope Climb)

(S:  10 Rope Climbs with 25 Air Squats after every 1 Rope Climb)

(S2:  20 Rope Walks)

 

CORE:

Tabata:  1 Legged V Ups