Monday November 5th


Congratulations to Jeff, Eric, Shandy, Joanne and Laura who competed in the Relentless Masters Competition this past weekend. Jeff placed 2nd and Laura 3rd in their division. Way to represent CFK guys and gals!

Today’s WOD

Headstand Hold


Wall Walk w 5/s Nose and Toes Hold

3 to 10

Kick Up to Handstand

3 x 30s

Handstand Walk

5 Minutes of Practice



10 Strict Handstand Push Up

20 V-Up

30 Hand release Push Up

40 Russian KB Swing 32/24

Coaches Notes: A bar free day after yesterday’s bar filled bonanza. Some upside down work before a longer AMRAP with lots of upper body pushing, make sure you are completing smart sets with managed rest.

Score: Rounds + Reps on Intensity

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