November 6th, 2019

Mike-Member of the Month

Congratulations to Mike who is Member of the Month for November. Mike has had his share of debilitating injuries over the years which has side lined him from CF a couple of times. He doesn’t let it get him down and comes back stronger each time. Mike shows up early to work on mobility and skill work and is prepared and ready to tackle each WOD. He goes out of his way to make new people feel welcome and is friendly and sincere towards everyone showing invested interest in people’s fitness. Mike’s commitment  and hard work is paying off at the CF Open this year. He’s crushing the wods! He comes out on Friday’s during the 9:30 am class to judge his friends and then returns in the evening to do the wod himself and then still judge others. Thanks for bringing so much value to our CFK Community Mike!

Today’s WOD

Push Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps

 Push Jerk 3-3-3-1-1-1

Push Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 1 rep
#5: 1 rep
#6: 1 rep

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