“The more difficult the victory, the greater the happiness in winning.” – Pele
CFK Car Wash
Come to North this Saturday and help us wash some cars! Or bring yours for a wash, or have some friends stop by. It’s all for a good cause. We’re raising money for the Restoration House. We’ll be there from 8-10 a.m. washing cars with a WOD to follow.
CrossFit Games Viewing Party
The CrossFit Games kick off this Wednesday in Madison, WI. Check them out online to see the best of the best compete for the title of fittest on Earth, but come to CFK West on Sunday from 2-5 to watch the final day of competition and eat some food with fellow CrossFitters! Sign up online as well for side dishes to bring.
Monday – Squat day!
We tested last week, so today we got to 75% of that and start over. We’ll finish out the day with a Tabata of empty bar squats and double unders!
Tuesday – Liquid Medicine
This will be an intense tester. Five rounds of ground to overhead and chest to bar pull-ups. The weight is going to be a little more than what you use for Grace. This one will look brutal, but we’re still looking for fast times, so modify accordingly!
Wednesday – Fortitude
A great day for conditioning training, we’ll alternate two EMOMs (every minute on the minute) for 15 rounds each of calorie row and burpees. You should have at least 15-20 seconds of rest each round.
Thursday – Deadpool
On the 3:00 for 7 rounds, 21 abmat sit-ups, 14 med ball squat jumps (this should be harder than a thruster!), and deadlifts. The reps will descend on these, but shouldn’t be impossible.
Friday – Catch Fire
Three rounds of a run or row, farmer’s carry, and walking lunge. The lunges will be very challenging, but make sure they are solid reps and you’re fixing imbalances. Remember to stretch and mobilize afterward!
Saturday – Limitless
Teams of 3 will work through AMRAPs with some rest in between. One rower and one barbell for team. Since there is 2:1 rest to work, sprint your turn!