WODs

22 August 2015

NEWS/ANNOUNCEMENTS:  

Special Shout Out to Charlie, Jordan, and Allen who are all completing their CF Level I this weekend!  Good luck Guys!

 

SATURDAY SCHEDULE:

FREE INTRO CLASS:  12:30 p.m. 

 

WARRIOR (9:00 a.m.):

A.  6 x 50 m sprints

 

B.  30 Clean and Jerk (185/115)

Complete 2 Bar Facing Burpees  after Each Rep

 

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

Team WOD:

30 Pull Ups

30 Thrusters

Row 1000m

40 Burpees over the Rower

Row 1000m

30 Thrusters

30 Pull Ups

(A:  115/75; Rx: 95/65; S: 75/55)

 

21 August 2015

STRENGTH:

Floor Press

5/5/5 @ 40/50/60%

 

WOD:

10-9-8-7-6-5-4-3-2-1

Push Press

Back Squat

(A: 115/85; Rx:  95/65; S: 75/55)

 

CORE:

60 Deadbugs

 

20 August 2015

STRENGTH:

EMOT2M:  14 Minutes

Work up to Heavy Clean and Jerk

 

WOD:

10 RFT:

10 Burpees

100m Sprint

 

CORE:  

Ring Support Hold

 

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.

19 August 2015

STRENGTH:

Back Squat

5/5/5 @ 40/50/60%

 

WOD:

AMRAP:  8 Minutes

  • 7 Snatch (A: 115/85; Rx: 95/65; S:  75/55)
  • 14 C2B Pull Ups (S:  Pull Ups)
  • 21 DUs

 

 

CORE:

50 DB Side Crunches (A:  65/45; Rx: 45/25)

 

 

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.

18 August 2015

 

BRING A FRIEND DAY!

Tuesday is “Bring a Friend Day” Once Again at CFK.  You are invited to bring your friends and family to join you for a workout during any of our regularly scheduled classes today!  Please have guests arrive a few minutes early to check in to class.    

 

WOD:

30-20-10

  • Wall Balls (20/10)
  • KB Swings (53/35)
  • Box Jumps (24/20)

 

CORE: 

Tabata Duo

 

Tabata #1:

Plank Jacks and V-Ups (Alternate movements each round)

 

Tabata #2:

Mountain Climbers and Crunches

 

 

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.

17 August 2015

 

STRENGTH:

Strict Press

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

 

WOD:

AMRAP: 7 Minutes

  • 9 Deadlift
  • 7 Hang Cleans
  • 5 TTB

(A:  155/105; Rx: 135/95; S: 115/75)

 

CORE:

50 Side Planks with Hip Raise

 

 

 

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.

16 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.

15 August 2015

We wanted to wish our long time CFL/CFK family member Heather MacDonald and her fiancé Jose a beautiful wedding day on Saturday!  We wish you both a lifetime of love and memories and many happy blessings!   

 

SATURDAY SCHEDULE: 

FREE INTRO CLASS AT 12:30 p.m. 

 

WARRIOR (9:00 a.m.)

A.  Work Up to Heavy Jerk

B.  Chipper

For Time (Time Cap:  30 Minutes):

  • Run 1 Mile
  • 50 OH Squats (115/75)
  • 100 Sit Ups
  • 150 Double Unders
  • 50 SDHP (115/75)
  • 100 Box Jump Overs (24/20″)

 

 

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

AMRAP:  12 Minutes

  • 3 KB Swings (53/35)
  • 3 Pull Ups
  • 3 Box Jumps (24/20″)

* Add 1 Rep to each Round

 

 

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.

14 August 2015

STRENGTH: 

EMOT2M:  14 Minutes

1 Snatch + 1 OHS (Work up to Heavy Complex)

 

WOD:

5 RFT:

  • 7 Snatch (Rx: 115/85; S: 95/65)
  • 7 Ring Dips

 

CORE: 

50 4-Count Flutter Kicks

 

 

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.

13 August 2015

STRENGTH: 

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

 

WOD:  

Partner WOD

Team Endurance Relay

For Time:

  • 800m Run (rotate every 200m)
  • Rows 100 calories (Rx:  Rower; A: Airdyne or Assault Bike)
  • 800m Run
  • Row 100 calories

Only 1 member of team rowing or running at a time.

 

CORE: 

Max Effort Plank Hold

 

 

 

CORE:

 

 

 

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.