February 17th, 2015

Family Day 2015

Thanks to everyone who came out and joined us for our 3rd Annual Family Day WOD. It was nice to see so many Families and Friends sweating together, suffering together and succeeding together!!  We had 115 people come in over a 4 hour span! The energy was awesome! Feeling very grateful for our awesome CFK community. FYI- we only have a few rooms left for our CFK Great Wolf Lodge Getaway in April so if you’re interested register asap!!

Today’s WOD

Clean or snatch practice – 10 min
+
5 min AMRAP
1 rope climb or 2 Muscle ups
6 Pistols (3/leg)
+
“JT”
21-15-9
HSPU’s
Ring dips
Push ups
*15 min time cap

Coaches Tips: Lots of skill to start the day, the last test is a tough one…arms and shoulders will be cooked!

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