2 June 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 as well.   Sign up Forms are posted below!  Be sure to mark your calendars and save the dates!

LADIES WOD 4 WINE SIGN UP

GUNS, GLUTES, & GAINZ WOD + BBQ SIGN UP

 

STRENGTH: 

Strict Press:

5-5-5 @ 40-50-60%

 

WOD:

For Time:

21 Deadlifts (A: 225/155; Rx: 185/125; S: 155/115)

21 Push Ups

Run 600m

18 Deadlifts

18 Push Ups

Run 400m

15 Deadlifts

15 Push Ups

Run 200m

12 Deadlifts

12 Push Ups

Run 100m

 

CORE:

1/2 Tabata Hollow Rocks