October 17th, 2016



There’s still time to enter a team! We have 11 teams so far so let’s keep going CFK!

There has been some concern about volume in the Mo Off Challenge . Just to clarify  all challenges are based on a point system so no one is required to do every single challenge we’ve presented unless of course you choose to. Don’t forget the team with the highest points wins a one month memberhip at CFK!  Just do your best and get behind a great cause!

Today’s WOD


  1. Power clean/snatch x 1-2 reps, go every 90 sec x 5, build per set


Go every 5 min x 5 sets

Row 500m/Run 400m

5 Thrusters @ 115/75

10 Burpees over the bar

*ideally getting 90sec + of rest per set


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