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September 28th, 2016

031

Today’s WOD

Recovery/skill

Switch every 5 Min 2 rotations

Handstand work/Pistol work/ Pull up work/ foam roll/ ROMWOD

OR

Go every 4 min x 8 sets (32 min)

250m row

6 TGU’s

* get work done in 3 min or less

Notes:

– keep weight light, keep moving, don’t skip steps in TGU’s

September 27th, 2016

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Get your ROMWOD on

 

A. Bench press (narrow grip) x 8 reps, rest 2 min x 4

B1. Strict pull ups x 30 sec AMRAP, rest 30 sec

B2. Hollow hold/rock x 30 sec, rest 30 sec x 4

+

4 RFT

250m Row/200m Run

7 Shoulder to OH @ 155/105 (60%)

Notes:

– some lifting followed by a tough and short metcon

September 26th, 2016

badass

Great looking Crew representing CFK at the Bad Ass Dash Obstacle Course Event  this past weekend! Congrats Guys! A great big Thank-You to Sabrina for helping to organize and recruit  people for this CFK outing. Sabrina was so excited and  motivated to train for the Bad Ass Dash  especially after having such a positive experience at the Rugged Maniac O Course Race in May where we  had over 50 ppl from CF participate. Unfortunately She was side lined due to a knee injury but despite that Sabrina still showed up, took photos and cheered  everyone on. Way to represent Sabrina!!

Today’s WOD

Back squat x 5 @ 65%, 4 @ 75%, 3 @ 85%, 2 @ 90%, 1 @ 95%, 6 @ 80-85%

*Rest 2 min b/t sets

+

4 sets of 3 min AMRAP’s, with 2 min rest b/t sets

“Cindy”

5 pull ups

10 Push Ups

15 Air squats

OR

“Mary”

5 HSPU’s

10 Pistols

15 Pull ups

*start off where you left off and see what your total number of rds is

Notes:

– It’s only 12 min of Cindy or Mary so the intensity should be high

 

September 24th, 2016

575

Good Luck to everyone doing the BAD ASS DASH Obstacle course race on Saturday!

Today’s WOD

The Chief

AMRAP in 3 min of

3 Power clean 135/95

6 push ups

9 air squats

1min rest, repeat for 5 rds

September 23rd, 2016

 

 

 

jeff-and-michelle

Introducing Gabrielle Autumn Prince to our CFK Family. Gabrielle entered the world on Sept 21st weighing in at 6lbs 4oz and Mommy, Daddy and Nolan are all doing great! Congratulations Jeff and Michelle. Get ready to arm wrestle Ange!!

Todays WOD

“F.U. Up Friday”

In teams of 2 or 3 complete the following:

100 American KBS @ 2/1.5

400m run

100 Thrusters @ 75/55

400m run

run

100 Burpees

400m run

100 Thrusters

400m run

100 American KBS

Notes:

– Athletes must run together, only 1 person working at a time on other movements

September 22nd, 2016

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Get Your Yoga On

Today’s WOD

Front squats x 3 @ 65%, 2 @ 75%, 1 @ 80%, 3 @ 85%, 2 @ 90%, 1 @ 95%, 3 @ ???

* Go for a 3RM on final set, rest 2 min b/t sets

+

5 sets for max reps of:

30 sec ring dips

30 sec REST

30 sec Box Jumps @ 24/20″

30 sec REST

30 sec alternating KB snatch @ 1.5/1

90 sec REST

Notes:

– try this waveload to see where you FS 3RM is. 5 sets will add up to a lot of reps.

 

September 21st, 2016

cfk-yoga-fall-2016

NEW!!! YOGA AT CFK. TUESDAY NIGHTS AT MILL ST. 8:15 pm-9:15pm. FREE TO CFK MEMBERS

Today’s WOD

Recovery

40 min row keep stroke rate below 28 spm see how far you get

Keep focus on positioning throughout row

OR

Go every 5 min x 6 sets (30 min)

Run 400m

20 Russian KBS (heavy)

40 DU’s

Notes:

– work on skills, strength, or whatever is needed