23 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!

 

FAREWELL MIKE G.

Tomorrow is Mike G.’s last WOD with us as he will be heading to sunny California for his next contract job.  We will be sad to see him leave and wish him the best in his next adventure.  Several CFK Family members will be gathering tomorrow night at Fiona’s Irish Pub for a drink and to wish him farewell.  All are welcome to join.  We will be gathering between 7:00 p.m. and 7:30 p.m.  Fiona’s Irish Pub is located within the Kingstowne Towne Center off of Van Dorn and Kingstowne Parkway (next to the Dairy Queen and Yates Express).

 

STRENGTH:

3 x 1 Push Press (Based on last week’s 2 RM)

4th Set = AMRAP, then…

2 x 1 Push Press (Based on last week’s 2 RM)

 

 

WOD:

EMOTM:  Minutes 1-6
Odd: 6 Thrusters (95/65)
Even: Max Pullups

EMOTM:  Minutes 7-12
Odd: 6 Thrusters
Even: Max Burpees

EMOTM:  Minutes 13-18
Odd: 6 Thrusters
Even: Max KBs (53/35)

 

CORE: 

Tabata Sit Ups

Boat Pose Hold during Rest Period