10 AM WOD
Congratulations to our 4 new CF-L1 Trainers!!!!
Andrew Higgins
Jason Surowiec
Ann Dohm
Lauren Fisher
and Drew Jay, even though you are no longer with CFKP you will always be a part of us!!
***Next week the schedule will slightly change due to the Navy Ball. It will be as follows***
Monday 0530, 0830, 1630, 1730
Tuesday 0830, 1630, 1730
Wednesday 0530, 0830, 1630, 1730
Thursday 0830, 1630
Friday 0830 only
Friday September 30, 2011 Class Times 0530, 0830, 0930
12 Min AMRAP
20 Sit-ups
20 1 Arm Dumb-Bell Swings (25/20)
20 Double Unders (singles 3:1)
Skill Work: Burgener Warmup
Cashout: 500m Row
****SATURDAY WOD 10 AM****
**Until further notice today is the last day for the 0930 class**
*Also, due to the Navy Ball next week the 1730 WOD will be M, T, W
not M, T, TH (This is for the week of Oct 3rd ONLY) and there will be NO 0530 on Friday Oct 7th.*
20 Sit-ups
20 1 Arm Dumb-Bell Swings (25/20)
20 Double Unders (singles 3:1)
Skill Work: Burgener Warmup
Cashout: 500m Row
****SATURDAY WOD 10 AM****
**Until further notice today is the last day for the 0930 class**
*Also, due to the Navy Ball next week the 1730 WOD will be M, T, W
not M, T, TH (This is for the week of Oct 3rd ONLY) and there will be NO 0530 on Friday Oct 7th.*
Thursday September 29, 2011 Class Times 0830, 1630, 1730
"BLAKE"
4 rounds for time:
100 ft Walking Lunge with 45/35 lb plate held overhead
30 Box Jumps
20 WallBalls (20/14)
10 HSPU
Cashout: Overhead Squat 3-3-3 with PVC or appropiate weight
Skillwork: Practice the Bergenger Warm-up with PVC
**U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.**
4 rounds for time:
100 ft Walking Lunge with 45/35 lb plate held overhead
30 Box Jumps
20 WallBalls (20/14)
10 HSPU
Cashout: Overhead Squat 3-3-3 with PVC or appropiate weight
Skillwork: Practice the Bergenger Warm-up with PVC
**U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.**
Wednesday September 28, 2011 Class Times 0530, 0830, 0930, 1630
WOD
150 Burpees
Cashout: 5 - 100m sprints (goal post to goal post on football field) with 1 min rest inbetween
SkillWork: Burgener Warm-up
http://youtu.be/tk9MogjNas4
150 Burpees
Cashout: 5 - 100m sprints (goal post to goal post on football field) with 1 min rest inbetween
SkillWork: Burgener Warm-up
http://youtu.be/tk9MogjNas4
Tuesday September 27, 2011
Tuesday's Class Schedule: 0830, 1630, 1730
"BADGER"
3 rounds for time
30 Squat-Cleans (95/65)
30 Pull-ups
800 m Run
Squat-Clean video
http://youtu.be/bVjxGecn63w
Skillwork: Practice Burgener warm-up with PVC
http://youtu.be/tk9MogjNas4
Badger- In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 11, 2007.
"BADGER"
3 rounds for time
30 Squat-Cleans (95/65)
30 Pull-ups
800 m Run
Squat-Clean video
http://youtu.be/bVjxGecn63w
Skillwork: Practice Burgener warm-up with PVC
http://youtu.be/tk9MogjNas4
Badger- In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 11, 2007.
Monday September 26, 2011
Monday's Class Schedule 0530, 0830, 0930, 1630, 1730
Happy 36th Birthday SHANNON
19 Minute AMRAP
9 Dips
25 SDHP (65/45)
75 Single Jump Ropes
36 Slam-Balls
Skillwork: Review Squat Clean with PVC or Wallball
Cashout: BenchPress 1/2 bodyweight for max reps
Make sure you have a spotter
Friday September 23, 2011
Friday's Class Schedule 0530, 0830, 0930
10!
Thrusters (95/65)
SlamBalls (14/20)
Supermans
Cashout: Tabata Run on Tredmill, incline 12 (20 sec on 10 sec off for 8 rounds)
NO SATURDAY WOD
Play a sport or activity or run/row a 5K on your own
Have a Great Weekend!!
Good Luck to Andrew, Jason, Ann and Drew on your Cert 's this weekend!! We are very Proud of you!!
10!
Thrusters (95/65)
SlamBalls (14/20)
Supermans
Cashout: Tabata Run on Tredmill, incline 12 (20 sec on 10 sec off for 8 rounds)
NO SATURDAY WOD
Play a sport or activity or run/row a 5K on your own
Have a Great Weekend!!
Good Luck to Andrew, Jason, Ann and Drew on your Cert 's this weekend!! We are very Proud of you!!
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