Week in Preview – March 4th, 2019
“Our potential is one thing. What we do with it is quite another.” — Angela Duckworth
CFK’s Birthday is coming…
CFK is turning 10 this year! The big day is coming up on St. Patty’s day. Whether you’ve been with us for a few months or a whole decade, send us some of your favorite memories or experiences with CFK!
Recipe of the Week
March is here, so check out this pot of Irish Stew with a paleo twist!
Want to help the community out after the Open is over? Come help out with a volunteer clean up day with us on the 30th!
Monday – 19.2
Get your repeat in! This is a WOD that’s a repeat and can be a lot of fun. This time around we’re all guaranteed to get at least 8 minutes of work in. Toes to bar, double unders, and cleans. Three high skill movements all rolled into one workout!
Tuesday – Squat Day
Recover from all those squats the day before with more squatting today! Work in Turkish get-ups and strict pull-ups in between.
Wednesday – Double Play
Get all your bar work in order! This 15 min AMRAP contains power snatches, overhead squats, and hang power cleans. Plus some rowing and double unders. Just a little bit of everything.
Thursday – Face Off
Five rounds on the 4:00 mark of deadlifts, burpees over the bar, and a 150 m run. Your score will be your slowest round, so you need to hustle and make sure you can do your deadlifts unbroken!
Friday – 10k with a partner
Pick a partner and alternate every 1k on the rower for 10k, while your partner rows you”ll have alternate strength and mobility work.
Saturday – 19.3
Over halfway through the Open! Get signed up for a heat on Saturday morning!
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