18 January 2017
WINTER CFK HOODIES AVAILABLE IN XXL:
We ordered some additional 2XL Hoodies as the XL ran a bit smaller than standard. So if you did not purchase a Hoody because you needed to go up to an 2XL we now have them available. Please see a coach if you want to purchase one.
SKILL:
Ring Muscle Up Drills
5 x 1 Muscle Up Negatives
5 x 5 Ring Pull to Hips (no turnover!)
5 x 3 Muscle Up Transitions (Use Bands as Needed)
Negative = 3 seconds in support, 3 second descent to bottom of dip, 3 second hold in bottom of dip, 3 second descent, 3 second hang
WOD:
For Time:
Cash In: 50 Air Squats…Then
4 Rounds of BB Complex (Rx: 135/95):
8 DL
7 Hang Clean
6 Shoulder to Overhead (STO)
Cash Out: 100 DUs
CORE:
Alternating Tabata:
Hanging Knee Raises (A: Add Weight)
Hollow Hold from Cage (A: L-Hang)
