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)