June 17th, 2014


Congratulations to all the kids in our CFK program and CFK Trigator Camp as well as every other kid out there who participated in the Trigator Kids Triathlon this past weekend. Well done guys!!

Today’s WOD

“The Bear Complex”

5 rds to build to a max load in the following:

1 Power clean
1 Front Squat
1 Push Pres
1 Back Squat
1 Push press
X 7 (yes do 7 of each = 1 rd)
Rest as needed b/t rds, try to build per rd
1 mile run OR 2k row for time

Trainer’s Tips Classic CF test, rest wherever you need/can, do 7 complete cycles without dropping the bar. http://www.youtube.com/watch?v=0WOP9J7QPwI. Finish the day off with a run or a row

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