October 22nd, 2019

Believe It! Achieve It!

A Huge Congratulations goes out to Ella who  recently passed the Firefighter CPAT test. One of her reasons for joining CFK was to work on her strength and conditioning for this test. Not only has she stay committed to her workut regime but Ella spends extra time after class working towards her goal and she finally achieved it!

“Thanks to  Crossfit for giving me that extra push and mental toughness to tackle it. I dont think i could have done it without it. “

Today’s WOD


Every 3 Minutes for 3 sets.

3 Back Squat @ 92-97%
5 Strict Ring Dip

Back Squat for load:
#1: 3 reps @ 92%
#2: 3 reps @ 95%
#3: 3 reps @ 97%

FT: Box Step Up, HS Walk

Box Step Over 50/35 (open syle)
50 Ft HS Walk between every

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