CFK,
Here is the holiday schedule for the rest of the week:
Wednesday: No 7:00PM class. All other classes normal schedule
Thursday: 8:30AM class only – Happy Thanksgiving!
Friday: 8:30AM and 9:30AM class only – Happy Black Friday…
Remember to sign up for the CFK In-House Throwdown on Saturday, 12/10! If you need a partner, put your name on the board at the gym or talk to one of your coaches and we will be sure to get you a partner!
There will be three WODs, plus a WOD for the final teams. Here is the first workout:
“Flaky Puffs”
7 Min AMRAP
20 KB Swings (1.5, 1.0)(1.0, .75)
20 Goblet Squats
1 partner works while the other hangs from the rig. Reps only count when partner is hanging. Partners can switch as often as needed
Wednesday 11/23
“Giblets”
Skill
Kettlebell work
-Turkish get-up
-Waiter walk
KB abs
Alternating Tabata
1. Weighted KB Sit-up
2. KB Russian Twist
WOD
20 Minute AMRAP
20 Kettlebell swings (2,1.5)
300M Run
20 Push-ups
30 Calorie Row
Level 2 (1.5,1)
Level 1 (1,0.75) 15,10,10,20
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