21
Nov

CFKI WOD’s are Posted in ZenPlanner

By: Tim Rockenbach Leave a Comment

Please contact a coach for details.

13
Nov

November 14 – 20

By: Tim Rockenbach Leave a Comment

  Monday November 14  Warm-Up: Double Under Practice/Side Squats/DB Push Press/KBS Strength: Front Squat 3-3-3+ @ 70/80/90% WSW + 10 Pounds WOD: EMO(2)M 18 – KBS/Thrusters Comp WOD: OHS 5-5-3-3-1-1-1 JV Kids: Strength: Front Squat 5x WOD: EMO(2)M 18 – KBS/Thrusters Tuesday November 15 Warm-Up: Banded Shoulder Activation/HS Walk (L)/Ring Row/HS Walk (R)/Step Up Strength: Press 3-3-3+ @ 70/80/90% WSW + 5 Pounds WOD: AMRAP 7 – Pull Ups/Box […]