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