22 August 2018

GET YOUR PREORDERS IN FOR OUR CFK FALL T-SHIRT AND TANK ORDER

Be sure to get your CFK Fall T-Shirt and Tank Pre-Orders in!  Orders are due by Wednesday, 22 August!  Click on the link below to place your pre-order.

FALL T-SHIRT AND TANK PRE-ORDER FORM

 

CONDITIONING DAY 

Minutes 0-15:
1 Mile Run… then max rounds of
10 Thrusters (A: 115/80; Rx: 95/65; S: 75/55)
5 Burpees

Minutes 15-27:
800m Run… then max rounds of
10 Push Press
10 Front Rack Lunge (5/5)

Minutes 27-37:
400m Run… then max rounds of
10 DB Snatch (Rx: 50/35; S: 45/25)
10 Slam Balls

 

Same Weight for all Barbell Movements/ Score is reps

 

CORE: 

EMOM:  6 Minutes (:45W/:15R)

M1:  Happy Circle Plank

M2:  Ball Pass with a Russian Twist (Clockwise/Counter/Clockwise)