WODs

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

 

 

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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: 

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12 August 2015

STRENGTH: 

Floor Press

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

 

WOD: 

3 RFT:

200m Run

30 Wall Balls (20/14)

15 Back Squats (A:  135/95; Rx: 115/85; S: 95/65)

 

CORE: 

50 Around the Worlds with KB (53/35)

 

 

 

 

PLEASE GIVE US YOUR FEEDBACK: 

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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.