7 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

 

SKILL:

Max Unbroken Bar Muscle Ups

Then..

2 x 65% of Max Unbroken Set

 

WOD:

Partner WOD:

100 Cal Row
50 Snatches (Rx: 135/95)
100 Cal Assault Bike
50 Clean and Jerks (135/95)
100 Cal Row

Partners alternate Row / Bike every 20 cals until 100 cals are accumulated.   Non-Rowing partner holds Plank; Non-Biking Partner Holds Hand Stand Hold.

 

CORE:

50 KB Halos (25 Clockwise/25 Counterclockwise)