9 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

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!

 

STRENGTH:

Establish 1 RM  Deadlift

 

WOD: 

2 Rounds (100% Effort)


Row 250m
6 DB Snatch (65/45)
10 Pullups
6 DB Snatch
10 Pullups
Row 250M

Rest 3 mins between rounds

 

CORE: 

Turkish Get Ups

A:  20; Rx: 16; S: 10