16 November 2016

ELEVATE YOUR GYM BAG EVENT THIS SATURDAY: 

This Saturday (19 November) we welcome you to join Coach Connie in our Yoga Studio where she  will be talking about how essential oils can help you pre, during, and post workouts! She will have samples and giveaways so come right after the wod and learn about how you can “Elevate Your Gym Bag”. The meeting will begin around 11:30 a.m. in our Yoga Studio upstairs.

 

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!

 

STRENGTH:

Establish 2 RM Push Press

 

WOD:

3 RFT:

50 DU
10 KB Swings (Rx:70/53; S :53/35)
50 DU
5 Power Cleans (Rx: 165/115; S: 135/95)

 

CORE:

2 Rounds

30 Seconds of Superman Rocks; Rest 30 Seconds

30 Seconds of Hollow Rocks; Rest 30 Seconds