WOD Thursday March 18/10

(From humble beginnings ... we've come a long way in just over a year!)


5 sets of:

2 Position Snatch (Floor and mid-thigh @ 65% of your 1 RM)

Part A

3 Rounds of

20 Burpees
20 Pull Ups

Part B

AMRAP in 8 min of

15 Unbroken Wall Ball (20#/14#) - 10 ft Target

*If you sign up for a class please do not take yourself out minutes before as you are taking up a spot that someone else may use. I am going to attempt to set Zen Planner with a 12 hr cancellation period - thank you for understanding and following this guideline*


PW said...

Humble beginnings for sure, it looks so empty...lol

It's pretty crazy to think how far CFK has come in the last year and a bit.

Waaaay more equipment and 3 more wicked trainers since that pic was snapped.

No rack either ehhh, throw back Thursday!!

Kacey said...

Be proud!! We'll keep finding new people to drag in to have their ass kicked and leave as happy to have it done!! Congrat's!! Looking forward to many more years of ass kickings!!

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 20g PRO;10g CHO
12-16% - 20g PRO; 20g CHO
Below 12% - 20g PRO; 30g CHO

Post WOD fuel MEN:

Above 12% - 30g PRO; 10g CHO
8 - 12% - 30g PRO; 25g CHO
Below 8% - 30g PRO; 40g CHO

% = body fat

Eat a balanced PRO, CHO, FAT meal approx 1 hour after the post-WOD meal.

(PRO - protein; CHO - carbohydrate)

Dawson said...

Hey Perry... Don't you mean broke back Thursday? Hahaha.

PW said...

Its broke back "day" when ever your in!

Julie said...

haha, PW.....but whose face is on the poster still?? ;-)

Miller said...

Definitly have come a helluva long way since a year ago!! Im glad I was there to see it all!! Congrats andrew ! Missin CFK and all its insanity already!!
peace from the east!