21 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.

 

SATURDAY SCHEDULE:

YOGA:  8:00 a.m. and 9:00 a.m.

WARRIOR WOD:  9:00 a.m. to 10:30 a.m.

CFK WOD:  10:30 a.m. and 11:30 a.m.

FREE INTRO CLASS:  12:30 p.m. to 1:30 p.m.

 

WARRIOR WOD:

A.  Work up to Heavy 3 Position Squat Snatch (Top Down:  High Hang, Low Hang, Floor)

* Can drop and Reset after each rep

 

B. For Time

2k Row

50 Double Unders

40 Sit Ups

30 Sandbag Squats

20 Box Jumps (30/24″)

10 Jerks (155/105)

1k Row

50 Double Unders

40 Sit Ups

30 Sandbag Back Squats

20 Box Jumps

10 Jerks

500m Row

50 Double Unders

40 Sit Ups

30 SB Back Squats

20 Box Jumps

10 Jerks

 

 

CFK WOD:

A. Clean

5/5/5/5/5 @ 65/70/75/90/85%

 

B. Partner WOD:

For Time:

10-20-30

Power Snatch (Rx: 135/95)

Box Jumps (30/24″)

 

CORE:  

Partner Plank Holds (A: Weighted)