18 August 2018

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CFK FAMILY DAY AT BARREL OAK WINERY: 

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.

 

SATURDAY SCHEDULE:

UNLOADED:  8:00 a.m. to 9:00 a.m.

WARRIOR:  9:00 a.m. to 10:30 a.m.

CFK WOD:  10:30 a.m. to 11:30 a.m.

FREE INTRO CLASS:  11:30 a.m. to 12:30 p.m.

OPEN GYM:  11:30 a.m. to 12:30 p.m.

 

UNLOADED WOD:

AMRAP: 20 Minutes (Partner WOD)

20 Calorie Row

10 DB Clean and Jerks (45/25)

10 T2B (S: HKR)

10 DB Snatch

 

CORE

7 Minutes Deck of Cards

 

WARRIOR: 

PART A:  (Teams of 3)

250 Clean and Jerks

Teams of 3:
For Time (30 Minute Time Cap):
250 Clean and Jerks

*On the 0:00, 5:00, 10:00, 15:00, 20:00 Complete:
45/30 Calorie Row
30 Toes to Bar

Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

** Courtesy of Comptrain

PART B:

AMRAP: 10 Minutes
5 bar Muscle Ups
3 Ring Muscle Ups
25 ft HS Walk

 

CFK WOD: 

PART A: Build to a Heavy Set of 10 Partner Deadlift

PART B:

Partner WOD

3 RFT:
50m Synchronized Walking Lunges
50 Wall Balls on the Diagonal
20 Synchronized T2B (S: Hanging Knee Raises)
20 Synchronied Burpees to Target

 

PART C:

CORE:

EMOM:  6 Minutes (:45 W/:15 R)

Slam Balls

Lateral Paralette Hops

Hollow Hold

 

OPEN GYM: 

Barbell Option:

PAUSE at the knee Squat Snatch (3 Sec Pause): 3-3-3

Clean pull + power clean + Rest 10 seconds and then Squat clean: (Build to heavy Set)

Bench press 5-5-5-5

Superset:
Max Strict Pull Ups
Back Extension 100 reps

Gymnastics Option:

5 Minutes:  Find a 1 RM Weighted Strict Pull Up

Handstand Walking Practice:  Accumulate 50m or HS Walks or Practice

Death by Toes to Bar (If you do not get past 4 Rounds, repeat)

Hollow Rocks:  3 x 30