21 November 2016

THANKSGIVING WEEK SCHEDULE:

** Please note we will offer a modified schedule on Wednesday, Thursday and Friday of this week due to the Holiday.  Please see schedule below.

Monday and Tuesday:  Regular Schedule

Wednesday:  6 a.m., 7 a.m., 9:30 a.m., 4 p.m., 5 p.m. and 6 p.m. Only (No 7 p.m. Class)

Thursday:  Open Gym Hours from 9 a.m. to 11 a.m., All other classes cancelled.

Friday:  Open Gym Hours from 9 a.m. to 11 a.m., All other classes cancelled.

Saturday:  Regular Schedule

Sunday:  Regular Schedule

 

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:

 

Back Squat

3 x 1 of Last Weeks’ 2 RM

4th Set = AMRAP, then…

2 x 1 of Last Week’s 2 RM

 

 

WOD:

“Triple 3 Divided by 3”

1000m Row
100 Double Unders
1 Mile Run

 

CORE:

Tabata Grasshoppers

Plank Hold during 10 Second Rest Period