Thursday January 10th


Bring a Friend Day at CFK!

Today’s WOD

5 Rounds

1 Min: Air Squat

1 Min: Box Jump Over 24/20

1 Min: Sit Up

1 Min: 50 ft Shuttle Sprint

2 Min: Rest

Coaches Notes: A simple day finishing with a long burner. The fight gone bad style requires some pacing, but the built in rest makes sure you can go hard.

Score:  Total Reps in Intensity

Scaling for Intensity

  • Air Squat → Squat to a Ball
  • Box Jump over → Reduce Height → Step Over
  • Sit Up → Anchored Sit Up → Banded Sit Up

Shuttle Sprint → Row for athletes who can’t run

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