Friday September 7th


                                  Welcome to CFK Ryan 🙂

Congratulations to Ryan who survived his first class after Fundamentals!

Today’s WOD

100m Stride Outs

1×50% ; 1×60% ; 1×70% ; 1×80% 1×90%


Every 7 Minutes for 4 Rounds
800m Run

Coaches’ Notes:

While not a sexy workout, today’s style of training is integral to a well rounded fitness program. The stride outs at the beginning are to work on smooth acceleration and running technique. If you want a little variety for the workout, feel free to sub in a row or bike for a round or two.



Average split time on 800m

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