14 November 2017
CFK ANNUAL HOLIDAY/ANNIVERSARY PARTY:
We will host our annual holiday/anniversary party on Saturday, 9 December at 7:30 p.m. We look forward to celebrating the holiday season with our CFK Family as well as celebrating fours year since we opened our doors at CrossFit Kingstowne and 8 since we opened the doors to CF Liberation. All family and friends are welcome. EVITE.
UPCOMING SKILL CLINICS:
Rowing Clinic (One-Day Clinic)
DATE: 18 November 2017
COST: $20
Inversion Skill Clinic (One-Day Clinic)
DATE: 9 December 2017
COST: $20
This clinic will focus on inversion work to include hand stand walks
SKILL PRACTICE:
EMOM: 6 Minutes (:30 W/:30 R)
Double Under Practice
A: Unbroken DU
Rx: 30-40 Unbroken
S: DU Practice
EMOM: 6 Minutes
Kipping Practice
A: 4-8 Butterfly Pull Ups
Rx: Butterfly Kipping Practice
S: Kipping Practice
WOD:
8 Minute Running Clock…
Gymnastics Skills Practice
Option 1: Rope Climb Practice
Option 2: HS Walk or Hold Practice
Option 3: MU Practice
CORE:
Barbell Turkish Get Up: 3 x 5/ea
Then…
Tabata Alternating
Bicycle Crunch
Flutter Kicks
