April 25th, 2019


TBT!  Flash back to April 2012. Our Twisted Oktoberfest Themed Fran. A must see video especially for those of you who were part of it. Never a dull Moment at CFK!

Today’s WOD

5 Rounds

15 DB Power Clean 50/35

9 Step Over 50/35 with 20/16 box

6 25 Ft Shuttle Sprints


5 Rounds

10 RDL

10 Farmer Carry Step Back Lunge

AHAP Unbroken


The consistency takes place after the met-con today. The goal is to really end the cycle blowing up the back of the legs


Score: Time to Complete Intensity


Scaling for Intensity (met-con)

  • DB Power Clean → Reduce Weight → DB Hang Power Clean → Russian Swing

Step Over → Reduce Weight → Reduce Height → Unweighted

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