Warm-up: 500m Row, 3 Rounds – 10 Leg Swings, 10 OHS w/ KB (35/20lbs), Split Stretch w/ Parallettes, 25 Dislocates
Bench Press: 3-3-3-1-1-1 (increase weight each set)
MetCon – 5 Rounds for Time:
5 Push Press (135/95lbs)
7 KBS (70/50lbs)
Finisher: 2×20 GHD Sit-ups (two hand touch)
Remember that tomorrow we will not be having any evening classes. Morning and noon class will go ahead as scheduled. The evening will be reserved for our Turkey Jerkey workout. Bring in a frozen turkey of any size (and possibly a sweatshirt to wrap it in while working out), and after the workout we will be donating them to feed families on Thanksgiving Day.
We will be CLOSED Thursday and Friday.
We will be OPEN for our FREE Saturday workout at 10AM.
We want you to also remember we are very thankful for each and every one of you dear members. We are over a year and a half in to the experiment that is Ktown, and there is no sign of us slowing down. That fact we owe to you. Keep coming in with great attitudes, welcoming new people, and telling your friends and families about how much fun you’re having at CFKT. We will continue to put you all first.
But most importantly remember this, ‘tis an ill cook that cannot lick his own fingers.
P.S. – Revisit Blake Gibson’s guest post from this time last year.