31 March 2017


Hey CFK, Coach Cedric is now available for personal training on Tuesdays and Thursdays from 7:00 a.m. to 7:45 a.m for anyone who may be interested in working with him 1 on 1.  This is a great opportunity for anyone who might be interested in getting better at some of the higher skill movements like Snatch, Clean and Jerk, Muscle Ups, etc.  The cost is $60 for each session or two classes for $100.00.  To register for a personal training session go to the SCHEDULE and click on an available date starting next Tuesday morning.



Speed Deadlift

EMOM:  8 Minutes

2 Deadlift @ 50%


Strength Accessory:

Banded Pull Through

3 x 10


B.  WOD 

“Fight Gone Bad”

3 Rounds

1 Minute:  Max Wall Balls (20/14)

1 Minute:  Max SDHP (75/55)

1 Minute:  Max Box Jumps (20″)

1 Minute:  Max Push Press (75/55)

1 Minute:  Max Calorie Row

1 Minute:  Rest

This is the repeat of our performance WOD for our Nutrition Challenge.  For all challenge participants you will need to record all of your scores (total reps for each of the five movements) and enter them into your score log.  You should also be able to do your photos and measurements prior to or before class or you can come in on Sunday to complete them.  Additionally, be sure to complete your other performance metrics before Sunday (to include DL, Back Squat, Strict Press, 1 mile time trial and 500m time trial).



EMOM:  6 Minutes (:45 Work/:15 Rest)

E:  MB Reverse Crunch

O: MB Russian Twist