10 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.

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 Clean + 3-5 Strict TTB

 

WOD:

18 Thursters (Rx: 95/65; S: 75/55)
18 Pull Ups
15 Snatch
15 Pull Ups
12 Thrusters
12 Pull Ups
9 Snatch
9 Pull Ups
6 Thrusters
6 Pull Ups
3 Snatch
3 Pull Ups

 

CORE:

20-15-10

Hollow Rocks

Flutter Kicks x 4