Friday February 8th


A BIG warm CFK Welcome to Katherine (Wife of Clarke)who started classes with us this week. Please be sure to give Katherine a big High Five when you see her 🙂

Today’s WOD

Every 5 Minutes for 5 Rounds

Row 500m

20 Toes-To-Bar

Coaches Notes: Today builds off of Feb 5. The base laid by the practice of holding a hollow while fatigued should help athletes better manage their movement quality during today’s sprint rounds. This type of practice will pay off during the open.

Score: Slowest round on Intensity

Scaling for Intensity

  • 500m → Reduce Distance to sub 2:15
  • 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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