Tuesday January 8th

      Member of the Month- Joe

Joe is a very special member of our CFK community.  He shows up early consistently practicing foundational skills knowing they are the key to success.  He isn’t afraid to check his ego to perfect his technique.  Joe will ask questions focusing on cues coaches are offering.  He quietly encourages others and is always the first on the scene to help when needed! Thank you, Joe!  It is a pleasure to both coach you and have you as a member of the CFK family.

-Coach Julie 🙂

Today’s WOD

Bench Press

5×5, Across


For Time



Box Step Over 20/16 with 50/35lb

Coaches Notes: The Bench press shows up today to compliment the strict dips that we have been working on to help you progress with your upper body pressing. The intensity piece featuring toes to bar should help progress your Kip Swing.

Score: Time to complete Intensity

Scaling for Intensity

  • Box Step Over → Reduce Weight → Reduce Height

Toes to Bar → Knee to Elbow → Arch to Hollow with Leg Raise → V-Up → Sit Up → Anchored Sit Up → Banded Sit Up

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