1 April 2017

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CLASS REGISTRATION REMINDER: 

Now that the open is over we will be returning to our normal class schedule on Saturdays.  This is a friendly reminder that all attendees of the 10:30 a.m. CFK WOD on Saturdays must pre-register for class online via our schedule link.  There is a 30 person cap for this class.  If you do not make the cap then you will be added to a waitlist and notified when a spot becomes available, or you are welcome to attend our 11:30 a.m. class.  Please note that if you are registered for the class and are no longer able to attend, you are required to cancel your enrollment at least 2 hours prior to the class to give someone else an opportunity to attend.  If you fail to cancel your enrollment within the 2 hour window you will be charged a $10 cancellation fee for unlimited members or a session will be deducted from your pass.

PERSONAL TRAINING:

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 working on higher skill movements or doing focused mobility and recovery work.  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.

SPRING BREAK KIDS FIT CAMP: 

We are excited to announce that we will be offering our Kids Fit Camp during the week of Spring Break (April 10th through 17th)! If you are looking for some fun activities to do with your kids while they are home for the break or just want to keep them active – we have exactly what you need! The Spring Break Fit Camp is available for kids between the ages of 7 and 12. We will offer classes the week of April 10th through the 17th, with classes on Tuesday and Thursday at 10:30 a.m. to 11:30 a.m. and Wednesday and Friday at 11:30 a.m. to 12:30 p.m. The cost for the week is $80 or $20 per session. To register follow the link below, but hurry – this class will fill up fast! 

KIDS CAMP REGISTRATION

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.

**REMINDER:  ATTENDEES OF THE 10:30 A.M. MUST PRE-REGISTER FOR CLASS ONLINE

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

 

WARRIOR WOD: 

Partner WOD

A.  10 Minutes to Establish a Max Clean and Jerk (As a pair)

Rest 15 Minutes

B.  For Time

1500m Row

30 Snatch (135/95)

30 Synchronized Burpees Over Bar

800m Run w/MB

150 Wall Balls

50 Calories on Assault Bike

60 C2B Pull Ups (While  Partner Holds HS)

Rest 15 Minutes

C.  10 Minutes to Establish Max Deadlift (As a Pair)

 

CFK WOD: 

A.  Partner WOD

AMRAP: 20 Minutes

P1:  10 DB Burpee Deadlifts (Rx: 50/35)

P2:  10 DB Burpee Deadlifts

P1:  10 DB Box Step Ups (24/20″)

P2:  10 DB Box Step Ups

P1:  10 DB Snatch (Alternating)

P2:  10 DB Snatch (Alternating)

**Partners Alternate Movements

 

B.  Gymnastics/Core

AMRAP:  10 Minutes

2 Rope Climbs

15 KTE