Friday December 4th


Introducing Rajdeep to CFK. Raj just  finished  fundamentals and is excited to start classes and meet some new people. Please be sure to give Raj a warm CFK welcome anda big high five of course 🙂

Today’s WOD

Tempo Front Squat

6 Sets of 3

Tempo is 2 Down, 2 Pause


3 Rounds


10 Strict Ring Dip

50 Ft Walking Lunge 50/35

ME Russian KB Swing 32/24

Rest 90s

Coaches Notes: Tempo Front Squats make their return but with increased reps and decreased Tempo. The goal should be to hit your tempo double for a triple. The Conditioning is a combination of conditioning and leg accessory work.

Score: Total KB Swing Completed in Intensity

Scaling for Intensity

  • Ring Dip → Reduce Reps → Banded Ring Dips → Ring Push Ups → Tricep Push Ups → Tricep Push Up on Box
  • Front Rack Lunges →  Reduce Weight →  Step Back Lunges

Russian KB Swing →  Reduce Weight →  Sumo Deadlift High Pull with KB →  KB Deadlift

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