Tuesday, January 1, 2013

There have been many times in the past year when CFKP may have disturbed you, irritated you, troubled you, bugged you and even annoyed you. Today as a new year is approaching we just want to tell you this: All through the new year CFKP plans to continue doing it!

Hope everyone had a happy and safe New Year! Start 2013 off on the "right step"...

Meet at Halsey gym at 11 am for a fun 5K. 

Remember the gym is closed so just look for all the other people wandering around...

Monday, December 31, 2012

A/B WOD

Complete as many rounds as possible in 15 min of:

5 Deadlifts (225/135)
10 Pushups
15 Box Jumps (24"/20")

Friday, 28 December, 2012

Long Helen

A WOD
400m run
21 Kettlebell Swings (53lb/35lb)
12 Pull-ups
800m run
21 Kettlebell Swings  (53lb/35lb)
12 Pull-ups
1200m run
21 Kettlebell Swings (53lb/35lb)
12 Pull-ups

B WOD
400m run
21 Kettlebell Swings (53lb/35lb)
12 Jumping Pull-ups
800m run
21 Kettlebell Swings (53lb/35lb)
12 Jumping Pull-ups
1200m run
21 Kettlebell Swings (53lb/35lb)
12 Jumping Pull-ups

Thursday, December 27, 2012

"J.T."

21-15-9 reps of: 

Handstand push-ups
Ring dips
Push-ups

Wednesday, December 26, 2012

Happy Birthday Nicki!!!!!

Class times 0930, 1630

2 Rounds for Time:
12 Grasshoppers
24 Pushpresses (65/45)
73 overhead walking lunges (35/25)
39 V sit-ups

Monday December 24, 2012

We will be doing a 12 days of Christmas WOD at 1030.  Gym will be closed so we will all meet outside!

Saturday December 22, 2012

Hero WOD tomorrow at 1000 @ Halsey!  In honor of Victoria Soto.
Stand by for updates on Mondays 12 Days of Christmas WOD.