26 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!

 

SATURDAY SCHEDULE: 

YOGA:  8:00 a.m. to 9:00 a.m.; 9:00 a.m. to 10:00 a.m.

WARRIOR WOD:  9:00 a.m. to 10:30 a.m.

CFK WOD: 10:30 a.m. and 11:30 a.m.

FREE INTRO CLASS:  12:30 p.m. to 1:30 p.m.

 

WARRIOR WOD:

A.  20 Minutes to work to Heavy High Hang Squat Snatch + OH Squat

 

B.  For Time

15-12-9

Thrusters (115/80)

C2B Pull Ups

Rest 2 Minutes

2k Row

Rest 2 Minutes

9-12-15

C2B Pull Ups

Thrusters

 

CFK WOD: 

PARTNER WOD

AMRAP:  20 Minutes
5 Pull Ups
10 Push Ups
15 Air Squats
20 Thursters (95/65)

Partners Divide work as needed