December 2012

Classes today: 6am 5pm For time: 1000m Run 50 Pushups 20 Hollow Rocks 800m Run 50 Overhead Lunges (20/15kg) 20 Hollow Rocks 400m Run 50 Wall Ball (9/6kg) 20 Hollow Rocks httpv:// httpv://

Class times today: 6am 4pm 5pm A) Partner WOD - 10 minute cutoff. Get it all done, any combo, any order, both partners working at the same time. "Angie" 100 Pullups 100 Pushups 100 Situps 100 Squats B) Individual WOD: “Elizabeth” For time: 21-15-9 Squat Cleans (60/40kg) Ring Dips httpv://

The gym is closed today so here is a workout that you can do at home or in the park: 2 rounds for time: 21 Lunges (L+R = 1 rep) 21 Pullups 21 Squats 21 Hand Release Pushups 21 V-Ups 1000m Run (4 minutes continuous run if unsure of distances) httpv://

Today's class times are 6am and 5pm. “12 Days of Christmas” 1 Burpee 2 Turkish Get-ups (15/10kg) 3 Press (42.5/30kg) 4 Box Jumps (24/20") 5 Pushups 6 Squats 7 Sit ups 8 Wall Ball (9/6kg) 9 Double Unders 10 Kettlebell swings 24/16kg 11 Pullups 12 Thrusters (42.5/30kg) Early days at CFK....


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