19 December 2016

HOLIDAY PARTY/ANNIVERSARY PARTY RECAP: 

I wanted to take a moment to thank everyone who came out to for the Annual Holiday/Anniversary Party!  It was by far and away the best Holiday Party to date! I cannot thank Jeb and Luis enough for their generosity in sponsoring a DJ for the event!  We had a blast and it definitely was a highlight of the evening.  Thank you as well to everyone who helped us set up and break down.  It was quite the clean up crew at 2 in the morning!  I am always blown away by how blessed we are to be surrounded by so many amazing people!  Our CFK family and community is unlike any other!

 

CHRISTMAS HOLIDAY SCHEDULE:   

FRIDAY, 23 DEC:  No 5:00 p.m. Class, all other classes will run as scheduled.

SATURDAY, 24 DEC:  Open Gym 10:00 a.m. to 12:00 p.m.; all other classes canceled

SUNDAY, 25 DEC:  Closed – No classes

MONDAY, 26 DEC:  Open Gym 4:00 p.m. to 6:00 p.m.; all other classes canceled

 

 

 

STRENGTH:

Clean Pulls

5 @ 85%

5 @ 90%

3 x 5 @ 95%

 

WOD:

10 RFT:

15 Ab Mat Sit Ups

2 Rope Climbs

 

CORE:

Tabata Plank Jacks with Plank Hold during Rest Period