Monday 04162012


There are still spots left for the Kettlebell Seminar with RKC instructor Jen Sinkler.  The kettlebell is one of the most efficient tools of the trade when it comes to developing power, stamina, endurance, fat loss, and overall athletic capacity.  Come join us April 28th at CFP from 11am – 4 pm for a great 5 hour work shop.  Click on this LINK to register. 

The PR Challenge will be happening during regular classes this Saturday at 8 am or 10 am . You may make up the PR Challenge WOD if you’re unable to make it during any regular classes either 2 days before or after the Challenge date.  

A.  20 Minutes of skill work 

All evening classes will be learning how to do the RKC Clean technique with RKC instructor Cory Felderman.  

B.  10 rounds AFAP: 

10 x Swings Right Arm 

10 x Swings Left Arm 

10 x Pull-ups (5 x Pull-ups for Intermediate and Novice members) 

The swings are RKC standard kettlebell swings.  Scale reps and rounds if necessary …”Do not compromise form!”

C.  2 x Max Effort Plank holds 

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12 Responses
  1. Steve Vinz

    A). Skill Work: 20 minutes of kettlebell cleans (1 pood).
    B). 9 rounds
    10 x swings with right arm (1 pood)
    10 x swings with left arm (1 pood)
    10 pullups (red band)
    C). 2 x 2 minute planks holds
    4 x 15 back extensions
    5 x 10 ring rows
    KB swings need some work….strained my neck doing them today.

  2. Rach H

    Kb skill work: KB clean
    wod: 13:23 1pd KB all swings,
    did 5 rnds Pullups (10), and then 5 rnds pushups (10) as was beginning to tear.
    Did more skill work after, tried to mainting 50UB-DU’s each time.

  3. Kessa

    WOD 8:07 15lb KB, 5 rounds with 5 pull ups and 5 rounds with 10 push ups. Still trying to find the right balance of challenging myself but being able to complete the work out…

  4. Staci

    KB Clean work….not my most coordinated movement. Needs some work.
    WOD: 8+18 (15 min cap) 1 pood, 10 pull-ups.
    100 GHD Sit-ups
    10: 6 count T’s shoulder strengthening
    35 min trainer ride

  5. bryanakervik

    KB cleans need work.

    WOD: 13:45 35lb KB for swings. 5 pull ups with blue band.

    Plank max: 2 rounds – 1:45 rd 1, 1:00 rd 2.