6 December 2016

WINTER CFK GEAR PRE-ORDER FORM:

We are excited to announce our new Winter CFK Gear will arrive on 15 December!  We only ordered a limited quantity, so please be sure to reserve your gear now through the pre-order form below via the link (First Come, First Served).  Be sure to select your desired t-shirt or hoody size, color and quantities.   Hurry – Supplies are limited!  

WINTER CFK GEAR PRE-ORDER FORM

NEW YEAR PERFORMANCE NUTRITION CHALLENGE INFO SESSION: 

Our last performance nutrition challenge was a huge success! We saw some incredible accomplishments by our challengers!  We are excited to announce we will be kicking off our New Year Performance Nutrition Challenge on 9 January 2017!   To help you prepare or decide if this challenge is for you, we will be holding an information session on Thursday, 8 December 2016 at 7:00 p.m. Please come prepared to ask questions and decide if this is what you need to take your health and fitness to the next level!

CFK LADIES NIGHT WOD + TACO BINGO: 

Hey CFK Ladies, please join us on Wednesday 14 December for a Ladies Only WOD at 6 p.m.  After the WOD we will heading to Los Toltecos Restaurant on Duke Street for some Taco Bingo Fun!  More details to follow to include an RSVP list.  We hope you can join us for another great Ladies Night.   LADIES NIGHT SIGN UP FORM.

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

1 Snatch @ 85% 1 RM

 

WOD:

3 RFT:
20 Push Press (Rx: 96/65)
10 Bar Facing Burpees
20 SDHP
10 Bar Facing Burpees

 

CORE:

4 Rounds

30 Russian Twists w/Plate

20 1 Legged V-Ups

10  Perfect Push Ups