25 November 2017
THANKSGIVING HOLIDAY SCHEDULE:
SATURDAY, 25 NOVEMBER:
WARRIOR WOD: 9:00 a.m. to 10:30 a.m.
CFK WOD: 10:30 a.m. to 11;30 a.m.
** All other classes cancelled. Regular schedule Sunday.
WARRIOR:
A. 30-25-15-10-5
Calorie Row
5-4-3-2-1 (Rounds of “Roughened Up Cindy”)
5 C2B Pull Ups
10 Bar Facing Burpees
15 Backt Squat (95/65)
B. Teams of Two (Not for Time)
Complete:
100 DL (225/155)
100 Calories on Bike
100 GHDSU
CFK WOD:
Teams of 2:
EMOM: 24 Minutes
M1: Partner A: Max Calorie Row; Partner B: Plank Hold (:40 Work/:20 Rest)
M2: Partner B: Max Calorie Row: Partner A: Plank Hold (:40 W/:20 R)
M3: Synchronized One-Arm DB Thrusters (Rx: 50/35; S: 45/25) (Work Full Minute)
M4: Rest
Score = Total Calories + Total DB Thrusters
** Athletes can switch arms as needed
CORE:
EMOM: 10 Minutes
Even Minutes: Partner A Completes Double KB/DB Front Rack Walk
Odd Minutes: Partner B Completes Double KB/DB Front Rack Walk
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. Also, thanks to the incredible generosity of Jeb and Luis, we will once again have DJ Special K joining us once again for the party! EVITE.
Inversion Skill Clinic (One-Day Clinic)
DATE: 9 December 2017
COST: $20
This clinic will focus on inversion work to include hand stand walks
