Author Archives: Carrie

11 August 2015

STRENGTH/SKILL:

HSPU

EMOTM:  10 Minutes

(A: 7; Rx: 5; S: 3)

 

WOD: 

20 Hang Cleans (A: 155/105; Rx: 135/95; S: 115/75)

10 TTB

15 Hang Cleans

15 TTB

10 Hang Cleans

20 TTB

 

CORE: 

50 Hollow Rocks

 

 

 

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10 August 2015

STRENGTH:

Back Squat

5/3/1+ @ 75/85/95%

 

WOD: 

50-40-30-20-10

  • DB Snatch (45/25)
  • Sit Ups
  • DUs

 

CORE: 

50 Supermans with Twist

 

 

PLEASE GIVE US YOUR FEEDBACK: 

If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

9 August 2015

SUNDAY SCHEDULE:

Open Gym:  10:00 a.m. to 12:00 p.m.

Free Intro Class:  12:00 p.m. to 1:00 p.m.

 

 

 

PLEASE GIVE US YOUR FEEDBACK: 

If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

 

8 August 2015

SATURDAY SCHEDULE:

FREE INTRO CLASS:  12:30 p.m.

 

WARRIOR (9:00 a.m.):

1.  Barbell Turkish Getups

2. 5 RFT:

  • 1 Round DT (12 DL + 9 HC + 6 PJ)
  • 5 Pullups
  • 3 Chest to Bar Pull Ups 
  • 1 Bar muscle up

 

 

WOD (10:30 a.m. and 11:30 a.m.):

 For Time:  

21-15-9-15-21

  • DB Push Press (Rx: 45/25)
  • Box Jumps (24/20)
  • 100m Run

 

CORE:

50 Hip Leg Extensions

 

PLEASE GIVE US YOUR FEEDBACK: 

If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

 

7 August 2015

STRENGTH:

Strict Press

3/3/3+ @ 70/80/90%

 

WOD: 

7 RFT:

7 C2B Pull Ups (S: Pull Ups)

14 Wall Balls (20/14)

 

CORE:  

50 KB Halos

 

PLEASE GIVE US YOUR FEEDBACK: 

If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

6 August 2015

STRENGTH:

EMOT2M:   12 Minutes

1 High Hang Clean + 1 Clean

 

WOD:

4 Rounds:

400m Run + 25 Burpees

Rest 2 Minutes Between Rounds

 

CORE:

50 KB Twists (53/35)

 

 

 

 

PLEASE GIVE US YOUR FEEDBACK: 

If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

5 August 2015

STRENGTH/SKILL:

Deadlift

3/3/3+ @ 70/80/90%

Accessory Work:  5 x 10 Good Mornings

 

WOD: 

AMRAP: 8 Minutes

  • 3 Power Snatch (A:  115/85; Rx: 95/65; S: 75/55)
  • 6 BB Lunges (A:  115/85; Rx: 95/65; S: 75/55)
  • 9 V-Ups

 

CORE: 

Ab Mat Sit Ups (A: 100; Rx: 75; S: 50)

 

 

PLEASE GIVE US YOUR FEEDBACK: 

If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

 

4 August 2015

STRENGTH/SKILL:

Toes-to-Bar Skill Review

30 Strict TTB

 

WOD: 

Elizabeth

21-15-9

Cleans (135/95)

Ring Dips

 

CORE: 

Weighted Plank Holds w/Partner

 

 

 

 

PLEASE GIVE US YOUR FEEDBACK: 

If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

3 August 2015

STRENGTH/SKILL:

Floor Press

3/3/3+ @ 70/80/90%

 

 

WOD: 

Kung Fu Panda (Happy Birthday Panda!)

  • 50 Second HS Hold
  • 50 DL
  • 50 Box Jumps
  • 50 Push Ups (A:  Fist)
  • 50 DUs
  • 50 Calorie Row

(A:  225/155; Rx: 185/125; S: 155/105)

 

CORE: 

3 x ME Hollow Rock Hold (from Cage)

 

 

 

 

PLEASE GIVE US YOUR FEEDBACK: 

If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

1 August 2015

SATURDAY SCHEDULE: 

Free Intro Class:  12:30 p.m. 

 

31 Heroes WOD:

On Saturday, 1 August, we will be running the annual 31 Heroes WOD in place of our Warrior WOD (9:30 a.m.) and Regular CrossFit Group Classes (10:30 and 11:30 a.m. class).  Please Note:  This is a 31 minute partner WOD.  We will begin running heats starting at 9:15 a.m. on Saturday and will run a total of four heats.  All are welcome to participate.  We ask that you please come in early to warm up and be ready to go at the start of the heat time.  We will do our best to accommodate everyone’s time preference, but please be flexible as we may need to move people forward to a later heat based on equipment/space.

Heat Times:  Doors open at 9 a.m.

  • Heat 1:  9:15 a.m.
  • Heat 2: 10:00 a.m.
  • Heat 3:  10:45 a.m.
  • Heat 4:  11:30 a.m.

 

WOD:

AMRAP:  31 Minutes

  • 8 Thrusters (155/105)
  • 6 Rope Climbs
  • 11 Box Jumps (30/24″)

While 1 partner does work, the other partner runs 400m with a sandbag.  Rotate upon completion of each 400m run.

 

We encourage everyone to come in and participate.  As with anything we do, we can scale or modify to your needs and ability level.  If you don’t have a partner, come in and we will partner you up with someone!  Don’t let that be the reason you don’t come in!

 

 

31 Heroes Project: 

If you want to donate to the 31 Heroes Project or read more about it you can do so via the Registration Link.

 

 

PLEASE GIVE US YOUR FEEDBACK: 

If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.