January 7th, 2020

Member of the Month- Scott

Scott has been a committed member of CFK since March of last year and has one of the most impressive attendance records we’ve seen with 265 classes in 9 months. He even takes public transportation every day to the gym regardless of the weather conditions. His hard work is paying off and the gains he  has made in a short  period of time have been impressive. His name is consistantly on the monthly PR board. Scott also gets behind CFK events such as the CF Open in October and Fran for the Foodbank Fundraiser. Congratulations Scott! We’re proud of you!

Today’s WOD

EMOM 20
1 Minute: 2 Squat Snatch, ascending
1 Minute: 2-ME (1 set total) Strict HSPU

Squat Snatch for load:
#1: 2 reps @ 50%
#2: 2 reps @ 55%
#3: 2 reps @ 60%
#4: 2 reps @ 65%
#5: 2 reps @ 70%
#6: 2 reps @ 75%
#7: 2 reps @ 80%
#8: 2 reps @ 85%
#9: 2 reps @ 90%

Ignite WOD 7 pm Only!

For Tuesday:
40min AMRAP with partner
500 ft farmers carry
50 burpees
50 Russian KBS
50 situps
50 Alt lunges
Work can be broken up however you choose.

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