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)
