WODs

14 July 2015

Its Bring a Friend Day once again at CFK!  You are invited to bring a friend or family member to workout with you at any of our regular scheduled classes on Tuesday!  

 

STRENGTH:/SKILL 

Ring Dip Baseline Retest/Test

 

PARTNER WOD:  

AMRAP:  15 Minutes

  • 5 Wall Balls (20/14)
  • 5 KB Swings (53/35)
  • 10 Wall Balls
  • 10 KB Swings
  • 15 Wall Balls…

Increase each round by 5 Reps

While 1 Partner completes work, the other Partner runs 200m.  Switch upon return from each run.

Score is total number of Rounds + Reps completed as a Team

 

 

CORE:  

Tabata Flutter Kicks

 

 

Heavy Lifters Club (HLC) Registration:  

Just a few Spots Left!  Our next Heavy Lifters 6-Week Oly Course kicks off on Wednesday, 15 July at 7:30 p.m.  This course will run for 6 weeks on Wednesday nights.  The focus of this cycle is the Clean. The cost of the course is $60.00 ($10 per class).  To register and enroll in the class please  click on the link below for HLC Registration.   We only have 12 spots available, so don’t wait until it is too late to sign up!

HLC REGISTRATION

 

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 July 2015

 

UPCOMING EVENTS: 

TUE, 14 JULY:  Bring a Friend Day

WED, 15 JULY:  Next HLC 6-Week Oly Cycle Starts at 7:30 p.m. (Registration Link Below)

 

STRENGTH: 

Deadlift

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

 

WOD:  

15-12-9-6-3

Snatch (A:  135/95; Rx: 115/75; S: 95/65)

C2B Pull Ups

Box Jumps (24/20)

 

CORE:  

100 Plank Jacks

 

 

Heavy Lifters Club (HLC) Registration:  

Just a few Spots Left!  Our next Heavy Lifters 6-Week Oly Course kicks off on Wednesday, 15 July at 7:30 p.m.  This course will run for 6 weeks on Wednesday nights.  The focus of this cycle is the Clean. The cost of the course is $60.00 ($10 per class).  To register and enroll in the class please  click on the link below for HLC Registration.   We only have 12 spots available, so don’t wait until it is too late to sign up!

HLC REGISTRATION

 

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.

12 July 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.

 

 

Heavy Lifters Club (HLC) Registration:  

Just a few Spots Left!  Our next Heavy Lifters 6-Week Oly Course kicks off on Wednesday, 15 July at 7:30 p.m.  This course will run for 6 weeks on Wednesday nights.  The focus of this cycle is the Clean. The cost of the course is $60.00 ($10 per class).  To register and enroll in the class please  click on the link below for HLC Registration.   We only have 12 spots available, so don’t wait until it is too late to sign up!

HLC REGISTRATION

 

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.

11 July 2015

Heavy Lifters Club (HLC) Registration:  

Our next Heavy Lifters 6-Week Oly Course kicks off on Wednesday, 15 July at 7:30 p.m.  This course will run for 6 weeks on Wednesday nights.  The focus of this cycle is the Clean. The cost of the course is $60.00 ($10 per class).  To register and enroll in the class please  click on the link below for HLC Registration.   We only have 12 spots available, so don’t wait until it is too late to sign up!

HLC REGISTRATION

 

SATURDAY FREE INTRO CLASS @ 12:30 p.m. 

 

WARRIOR (9:00 a.m.):  

A.  20 Minutes

Work to a Heavy Hang Power Snatch +  Snatch

B.   For Time:

  • 27 Calorie Row
  • 27 Thrusters (95/65)
  • 21 Cal Row
  • 21 Thrusters
  • 15 Cal Row
  • 15 Thrusters
  • 9 Cal Row
  • 9 Thrusters
  • 15 Cal Row
  • 15 Thrusters
  • 21 Cal Row
  • 21 Thrusters
  • 27 Cal Row
  • 27 Thrusters

 

 

WOD (10:30 and 11:30 a.m.):  

WOD:

AMRAP: 15 Minutes

  • 3 Thrusters (Rx: 95/65; S: 75/55)
  • 6 TTB
  • 9 Russian KB Swings (53/35)
  • 12 Jumping Lunges

 

CORE:

25 Barbell Roll Outs

 

 

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.

10 July 2015

Heavy Lifters Club (HLC) Registration:  

Our next Heavy Lifters 6-Week Oly Course kicks off on Wednesday, 15 July at 7:30 p.m.  This course will run for 6 weeks on Wednesday nights.  The focus of this cycle is the Clean. The cost of the course is $60.00 ($10 per class).  To register and enroll in the class please  click on the link below for HLC Registration.   We only have 12 spots available, so don’t wait until it is too late to sign up!

HLC REGISTRATION

 

STRENGTH/SKILL: 

Floor Press

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

 

 

WOD: 

15-12-9

Push Jerks (A: 185/125;  Rx:155/115; S1: 135/95; S2: 115/75)

Squat Thrusts

200m Run

 

CORE:  

Boat Pose 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.

9 July 2015

Heavy Lifters Club (HLC) Registration:  

Our next Heavy Lifters 6-Week Oly Course kicks off on Wednesday, 15 July at 7:30 p.m.  This course will run for 6 weeks on Wednesday nights.  The focus of this cycle is the Clean. The cost of the course is $60.00 ($10 per class).  To register and enroll in the class please  click on the link below for HLC Registration.   We only have 12 spots available, so don’t wait until it is too late to sign up!

HLC REGISTRATION

 

STRENGTH/SKILL: 

Ring Dip Baseline + 6 Reps

 

 

WOD: 

Partner WOD:

3 RFT:

  • 30 Calorie Row
  • 30 DB Snatch (A: 65/45; Rx: 45/25)
  • 30 Wall Balls (A: 30/20; Rx: 20/14)

Each Partner Completes a Round (total of 6 RFT as a team).

Tag in partner after each 30 calorie row.

 

 

CORE:  

100 MB Partner Sit Ups (20/14)

 

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 July 2015

Heavy Lifters Club (HLC) Registration:  

Our next Heavy Lifters 6-Week Oly Course kicks off on Wednesday, 15 July at 7:30 p.m.  This course will run for 6 weeks on Wednesday nights.  The focus of this cycle is the Clean. The cost of the course is $60.00 ($10 per class).  To register and enroll in the class please  click on the link below for HLC Registration.   We only have 12 spots available, so don’t wait until it is too late to sign up!

HLC REGISTRATION

 

STRENGTH: 

Back Squat

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

 

 

WOD: 

For Time:

10, 9, 8, 7…1 (A: 115/75; Rx: 95/65; S: 75/55; S2: 45/35)

Strict Press

100m Sprint between rounds

Time Cap: 20 Minutes.

 

CORE:  

BB Landmines (A: 65/45; Rx; 45/35)

 

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.

7 July 2015

STRENGTH/SKILL:

Ring Dip Baseline + 6

 

WOD: 

Uno, Dos, Tres, Cuatro…TABATA! 

  • Deadlift (A: 185/135; Rx: 155/105; S: 135/95)
  • Double Unders
  • Front Squat (A: 135/95; Rx: 115/75; S: 95/65)
  • Sit Ups

 

CORE:

50 Wood Choppers (20/14)

 

 

 

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 July 2015

STRENGTH: 

Strict Press

 

5/3/1+ @ 75/85/95% 

Accessory Work

5 x 10 Push Ups

 

WOD:

AMRAP:  12 Minutes

  • 5 Cleans (A:  155/105; Rx: 135/95: S: 115/75)
  • 7 Pull Ups
  • 9 Box Jump Up and Overs

 

 

CORE: 

40 Hollow Rocks

 

 

 

PLEASE GIVE US YOUR TESTIMONIAL: 

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 July 2015

Sunday Schedule:

Open Gym: 10:00 am to 12:00 pm

Free Intro Class:  12:00 pm to 1:00 pm