23 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:

Back Squat

10/8/6/4 @ 70/75/80/85%

WOD:

5 RFT:

7 DB Complex (Rx: 45/25)

10 Power Cleans (Rx: 155/105)

1 DB Complex = 1 Push Up + 1 Burpee + Deadlift + 1  STO

CORE:

4 Rounds

30 Seconds:  Max Effort Strict TTB

30 Seconds Rest