16 August 2018


Just a reminder that this 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.



EMOM: 10 Minutes
Odd: 3 Power Cleans @ 65-75%
Even: 3 Broad Jumps for distance 



AMRAP: 9 Minutes

9 MB Cleans (20/14)
6 Burpees
30 Double Unders (S: 50 Singles)

**Rest 4 Minutes

Minutes 13 to 20 Complete:

3 Rounds
:30 second L sit or tuck sit
:20 second Chin over Bar hang (A: 20 Ring Dips; S: :20 Dead Hang)
:30sec HS hold (S: Plank)



Coach led stretching and recovery