15 October 2016


YOGA:  8:00 a.m. to 9:00 a.m.

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.



Several of our CFK Family will be participating in the Festivus Games on Saturday at CF Lorton.  This is an all day team competition.  This will be the first competition for many in the group competing.  A group of us will be heading down to cheer them on through the day.  I know they would all appreciate your support, so if you are in the area or have time, please stop on by to cheer them on and show them some CFK Family love and support!  The teams are Michelle D. and Tasha (CFK DE&T); Chris B. and Phil M. (Kingstowne Dudes); Rineet and Asim (Guns & Buns); and John H. and Anthony L. (Timon and Pumba).  Heat Times are listed below for each WOD based on the team order above.

WOD 1:  9:24 a.m.; 9:48 a.m; 10:00a.m; 10:12 a.m.

WOD 2:  11:00 a.m; 11:20 a.m; 11:30 a.m; 11:40 a.m

WOD 3:  12:30 p.m. ; 1:00 p.m. ; 1:15 p.m.; 1:30 p.m.




A.  EMOM:  10 Minutes

10 Cal Row + 3 Clean and Jerks (185/125)


B.  For Time:

“The 100s”

100 Wall Balls

100 C2B Pull Ups

100 Pistols

100 DB Snatches (65/45)



Partner Holleyman

30 RFT:

5 Wall Balls


1 Power Clean (Rx:  225/155; S: 205/145; S2: 185/125; S3: 155/105; S4: 135/95)

Partners Alternate Rounds (15 Rounds Each)



Partner Firemans/Buddy Carry – 200m

S:  Sandbag Carry