28 February 2017

CF GAMES OPEN 2017 REGISTRATION STATUS:

We have 128 CFK Members are Registered for the 2017 Open!   Please join us on Thursday night at 8 p.m. for our Second WOD Announcement Show Down for 17.2!  We will watch the live announcement at 8 p.m. and then a few of your fellow members will complete the workout head to head right after!  We will announcement this week’s match up tomorrow!

 

 

 

SKILL:

ALTERNATING EMOM:  12 Minutes
Minute 1: 3 – 5 Unbroken Ring MU
Minute 2: 10 – 15 Unborken Box Jumps

*Pick a rep scheme that is sustainable throughout EMOM

 

WOD: 

12 RFT:

12 Med Ball Cleans (20/14)

24 Alternating Jumping Lunges (w/MB Overhead)

 

CORE:

2 Rounds

45 Seconds:  MB Sit Ups; Rest 15 Seconds

45 Seconds:  MB Reverse Wood Choppers; Rest 15 Seconds

45 Seconds:  MB Plank Hold; Rest 15 Seconds