12 August 2018
SUNDAY SCHEDULE:
SPIN FIT: 10:00 a.m. to 10:45 a.m.
GROUP FOUNDATIONS: 10:00 a.m. to 11:00 a.m.
OPEN GYM: 10:00 a.m. to 12:00 p.m.
STRONGMAN SUNDAY: 11:00 a.m. to 12:00 p.m.
FREE INTRO CLASS: 12:00 p.m. to 1:00 p.m.
CFK FAMILY DAY AT BARREL OAK WINERY:
Just a reminder that next Saturday, 18 August is our CFK Community event at Barrel Oak Winery from 3 p.m. to 7 p.m. Please come join us for an afternoon with your CFK Family. All friends and family are welcome (the venue is extremely kid and pet friendly). There are snacks available onsite to include a wood fire pizza grill and sometimes food trucks. In addition to wine they also have a beer tasting section and a Sangria Bar. You are also welcome to bring any snacks you want to the picnic. The venue does not really allow for reservations, but it is a large venue so we should be able to find some tables and some grass to hang out, let the kids run around and enjoy the afternoon. We look forward to having you join us and to get to know some of our newest CFK family members a bit better.
OPEN GYM:
BARBELL OPTION:
High Hang Squat Snatch: 3-3-3
*drop each lift from the top and deadlift it back to the HIGH hang
Jerk: Build to Heavy Single
THEN 2-2 cluster @ 85% of todays single for 3 sets
Strict Press: 5-5-5-5
Bent over KB Row: 3 x Max Reps @ heaviest KB available
GYMNASTICS OPTION:
4 x 3-5 Reps Strict Weighted Pull-Ups (options: no weight/band) + 3-5 Strict HSPU (add a deficit or scale ROM to achieve reps)
EMOM 10: 1-2 rope climbs for speed (Aim for around 10-15 sec per rope climb)
50 Toes to Rings.
STRONGMAN SUNDAY:
Come join Coach Cris for another installment of Strongman Sunday!
7 RFT:
1 Legless Rope Climb
50m Sandbag Carry
50m Prowler Push
*** weights and WOD will vary based on rain and class size
