Monday Mania
March 15th, 2010 | Author: cmupilam
Wednesday is St. Patrick’s Day! Show up for a fun, FREE Workout and make sure to
wear Green. If you are new to CFNKY and you come dressed in green you will get the two- week “on- ramp” program FREE. All exercises and workouts are scalable to accommodate any fitness level.
TODAY”S WOD:
Overhead squat 3-3-3-3-3 reps 3 Rounds 50 Double Unders 15 Ring Push Ups 15 KB Swings Post loads and time to comments.
WHAT’S YOUR EXCUSE?
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Friday Frenzy!
March 11th, 2010 | Author: cmupilam
C’mon in for your wod- we’re gonna break in our new equipment! Just brought in a truckload of “toys” from Bill, Caity, and our friends at Rogue Fitness-
Sounds like we’ve got a few “friends” coming to the Saturday 11am “Bring a Friend” wod- Round ‘em up!
400 meters 800 meters Add new tag back extensions back squat Bear Complex bear crawl Bench Press box jumps burpees Clean and jerks cleans Crossfit deadlifts death by clean and jerks Double-unders Fitness Free Saturday Workouts front squats GPP handstand push up Hang Power Snatch kettle bell swings knees to Elbows Muscle Ups overhead squats power clean Pull-ups Push Jerk Push Press push ups rest ring dips Row running SDHP shoulder press sit-ups snatch squats tabata Thrusters wallball WOD Workout
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