2.08.2013

W.O.D.2.9.13






CFKoP is hungry to take your CrossFit training to a whole new level.  We are hosting a CrossFit L1 Seminar on Saturday (2/9) and Sunday (2/10)....so there will be no classes held in the box. However you should meet at Frosty Falls at 9:00AM ONLY on both days for the latest installment of the new SNOW Adventure WODs.

Deck of Cards

Hearts= Squat
Diamond= Hill Sprint
Spade= Lunges
Club= Push Ups

For every card you pull, the entire team must perform the assigned number of repetitions.
For example the 7 of spades = 7 lunges. Each Face cards is 10 repetitions.

Please remember park at Frosty Falls. This is a FREE class, members and friends are welcome. These Adventures happen rain, snow or shine so come prepared!

Quote:
"Patience has its limits. Take it too far, and it's cowardice."
- George Jackson

 Results:
25:47 Cory, Jeremy, Rinat, Agam
33:01 Anne, Fayth, Mark

1 comment:

  1. 25:47 Cory, Jeremy, Rinat, Agam.
    33:01 Anne, Fayth, Mark.

    Hearts= Squat
    Diamond= Hill Sprint
    Spade= Lunges
    Club= Push Ups

    Full deck of cards. Every card you pull your entire team must perform the movements for the value of card. Example. 7 of spades. 7 lunges.

    ReplyDelete