11 June 2016

ANNOUCNEMENTS:

We have a few folks competing this weekend in some area competitions.  Melissa C. is competing in Flex on the Mall (located on the actual mall) downtown and An and Coach Binh are competing in the Atlas Games at Titan CrossFit in Cockeysville, MD.  If you are free and want to go out and cheer them on, I know they would appreciate your support!

UPCOMING EVENTS:  

Next Saturday, 18 June at 2 p.m. is our “Guns, Glutes, and Gainz” Event for our CFK men!  Join some of our CFK men for this “Guys Only” WOD followed by a BBQ led by Coach Jordan.  Please be sure to  sign up so we can plan accordingly.  All of our CFK men are welcome to include your friends.  Be sure to mark your calendars and save the date!

GUNS, GLUTES, & GAINZ WOD + BBQ SIGN UP

 

SATURDAY SCHEDULE: 

Warrior WOD:  9:00 a.m. to 10:30 a.m.

CFK WOD:  10:30 a.m. and 11:30 a.m.

Free Intro Class:  12:30 p.m. to 1:30 p.m.

 

WARRIOR:

A.

AMRAP: 4 Minutes

Row 500 meters

Max rep wall balls (20/14)

Rest 3 minutes

AMRAP: 4 Minutes

Row 500 meters

Max rep wall balls (20/14)

Rest 3 minutes

AMRAP: 4 Minutes

Row 500 meters

Max rep wall balls (20/14)

Score is total wall ball shots

 

B-

“Schlitz”

4 RFT:

400 Meter Run

4 MU

40 DU

 

CFK WOD: 

A.  Work up to Heavy Clean

 

B.  Team WOD

(Teams of 5)

Partner A Runs 400m with Sandbag

Partner B Completes Max Wall Balls

Partner C Completes Max DB Snatch (45/25)

Partner D Complets Max Calorie Row

Partner E Rests

* Rotate stations after each partner completes 400m Run

Score is Time Complete minus every accumulated rep (1 Second for every WB, Snatch, and Calorie)