9 June 2016

SAVE THE DATE: 

Our 2nd Annual “Ladies WOD 4 Wine” (2016) is Friday, June 10th!   We will kick off a fun team WOD at 6:30 p.m. and then head over to Fat City Kitchen down the road on S. Pickett Street for some post WOD vino.

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:

Hand Stand Walk (Max Distance x 4 Attempts)

 

WOD:

3 RFT:

21 KB Swings (A: 70/53; Rx: 53/35)

18 Burpees

15 Box Jumps (24/20″)

12 V-Ups

100m Farmers Carry (A: 65/35; Rx: 45/25)

 

CORE:  

3 Rounds

30 Grasshoppers

20 Plank Jacks

10 Reverse Crunches