April 18th, 2012

Where in the world is FRAN?? It was at CFK last night!!! As usual, our CFK gang rose to the challenge and took on our twisted Barvarian themed Fran. The video will be released soon. Good luck Corey, Sunghee and Kaelin as you continue on your epic adventure through Europe. Wherever you are, whatever you’re doing always remember celebrating Oktoberfest in April with your CFK family!!!

Today’s WOD

5 rounds:

200m run

7 HSPU’s

10 Overhead Squats 95/65

Trainers Tips: Keep Moving! At some point you will slow down, but just keep your

rest short. Sub 10min is possible.

TONIGHT’S RUN GROUP WILL MEET AT THE GYM!!

One Reply to “April 18th, 2012”

ZIGGY ZAGGY ZIGGY ZAGGY OI OI OI!!!! Good times at CFK

Cheers

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World-Class Fitness in 100 words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman

TONIGHT’S RUN GROUP WILL MEET AT THE GYM!!

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One Reply to “April 18th, 2012”

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