WOD Thursday April 1/10

(The aftermath of Ty trying to "bully" Caity)

5 Rounds for time of (30 min time limit)

Row 500M
20 Burpees
Run 400M

A special thanks Michaela for running the FREE stretching seminar - thanks to all who attended! It will help you to continue to train hard and stay injury free!

CFK will be closed on Good Friday and will have
"Open Gym" Time on Monday from 12-4 PM


"the bullied one" said...


Unknown said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO;20g CHO
12-16% - 30g PRO; 40g CHO
Below 12% - 30g PRO; 60g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 20g CHO
8 - 12% - 40g PRO; 45g CHO
Below 8% - 40g PRO; 70g CHO

% = body fat

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

(PRO - protein; CHO - carbohydrate)

*Most people (including myself) will be consuming 20g of CHO unless you have been told otherwise.*

Examples of CHO @ ~20g:
1 whole banana (approx. 6 - 8 inches in length)
little more than 1 cup apple sauce
approx 4 oz sweet potato

Anonymous said...

Is crossfit open friday?

Andrew said...

You must only look at the pictures anonymous? The part in big red writing that says "closed on good friday" should answer that question ;)

El said...

I think someone is fucking with you Andrew...just like you're fucking with us with that WOD...at least I hope you are.

Anonymous said...

What about monday?

Andrew said...

hahahahaha ... come in monday anonymous and I will have something waiting for you. Especially if your initials are P.B.

Andrew said...

and the wod is a joke ... it is actually 6 rounds with no time limit :)

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