10 June 2016
EVENTS:
Our 2nd Annual “Ladies WOD 4 Wine” (2016) is Tomorrow, Friday, June 10th! We will kick off a fun “ladies only” team WOD at 6:30 p.m. and then head over to Fat City Kitchen down the road at 330 S. Pickett Street for some post WOD vino. Fat City Kitchen is located in the Trade Center Shopping Plaza where the Home Depot is located. I will be ordering some appetizers for the group and vino is on you! Looking forward to another great event with our CFK ladies! If you cannot make it to the WOD, but want to join us at City Kitchen, please do!
And 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!
GUNS, GLUTES, & GAINZ WOD + BBQ SIGN UP
STRENGTH:
Deadlift
5-5-5+ @ 65-75-85%
* Add 10 lbs to Deadlift 1 RM
WOD:
AMRAP: 4 Minutes
- 4 Jerks (A: 175/115; Rx: 155/105; S: 135/95; S2: 115/75)
- 8 Ring Dips
Rest 2 Minutes
AMRAP: 4 Minutes
- 4 Jerks
- 8 Ring Dips
Rest 2 Minutes
AMRAP: 4 Minutes
- 4 Jerks
- 8 Ring Dips
CORE:
2 x 1 Minute Med Ball Plank Holds; Rest 30 Seconds between Planks
