17 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!

 

SKILL:

EMOM: 10 Minutes

2 Power Cleans + 1-3 Tall Box Jumps

 

WOD: 

3 RFT: 

400m Run
20 Front Rack Reverse Lunges 

20 Push Press

(Rx: 95/65; S: 75/55)

 

CORE:

3 Rounds

15 GHD Sit Ups

15 Hip Extensions