8 November 2016

VETERAN’S DAY WEEKEND SCHEDULE:

PLEASE NOTE:  We will operate on a limited schedule on Veteran’s Day (Friday, 11 November).  We will offer a 9:30 a.m. class and Open Gym hours from 4:00 p.m. to 6:00 p.m. in the evening.  All other classes will be cancelled.  Additionally, there will be no Free Intro Class on Sunday, 13 November.

 

CFK ANNUAL HOLIDAY/ANNIVERSARY PARTY:  

Please join us on Saturday, 17 December for our annual holiday/anniversary party! All friends and family are welcome to join us.  We will provide beverages and some light fare.  But we welcome everyone to bring a dish or beverage to share!

 

SKILL:

EMOTM 10
1 Hang Snatch (no misses) + 3-5 Strict Chin Ups

 

WOD:

In teams of 2…
10 Rounds For Time (5 rounds each)
65 Double Unders
5 Squat Snatch (@ 65% of Today’s Weight)

(Partner A does a full round, then Partner B)

 

CORE:

3 Rounds

15 Perfect Push Ups

10 Plank Up and Downs

5 Dragon Fly