Posted on Jun 28, 2015

The CFSK Bring A Friend Day.

WOD’s at 9am and 10am, famous CFSK Wagyu BBQ at 11am.. (No Yoga today – sorry)

Even if you don’t have a friend to bring, come along and enjoy a great day with the Misfits of Fitness at CFSK!.

A. 3 Frames of “Rowling”
Row as hard as you can and land on 100m.
Every meter above or over 100 = 1 Air Squat for the entire team. (To be paid for at the end of the session)
B. Plank Love.

Partner A – 200m Row
Partner B – Hold top of Plank

C. Partner Cindy
15min AMRAP
5 Ring Rows
10 Push Ups
15 Air Squats
Alternate Movements to complete as many rounds and reps as possible in 15minutes.
D.1 5min Max Burpees
Alternate every 6 reps
D.2 At the 5minute mark
Partner 400m Run. Partners must be connected by resistance band.
Finish with Air Squat Penalties for entire Team.
Coaches to count out all Reps.


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