19 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.

 

 

STRENGTH:

Snatch Pulls

5/5/5/2×5 @ 85/90/95/100 %

 

WOD:

35-25-15

Calorie Row

Double KB Front Squat (53/35) per hand (Sub DBs as needed)

Ab Mat sit ups

 

CORE: 2 Rounds 

45 Seconds Mountain Climbers; Rest 15 Seconds

45 Seconds Lateral Plank Walk w/Push Up; Rest 15 Seconds

45 Seconds Superman Hold; Rest 15 Seconds