12 November 2016

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!

 

WARRIOR WOD:

A.  6 Rounds

In 90 Seconds Complete:

250 Row + Max Effort TTB

Rest 90 Seconds between Rounds

 

B.  5 RFT:

30 Wall Balls (30/20)

20 Snatch (95/65)

10 C2B Pull Ups

 

 

CFK WOD:

“The Seven”

Partner Style (Partners Alternate Movements)

7 RFT: 

7 HSPU
7 Thrusters (135/95)
7 KTE
7 Deadlift (245/165)
7 Burpees
7 Kettlebell swings (70/53)
7 Pull-ups

Partners alternatve each movement