Upcoming Events

Bible Reading Group – 1st & 3rd Tuesdays of the month @ 8:30pm (Except next one is Monday, October 2 from 8:30pm – 9:30pm)
Anniversary and Trivia Night Party – October 14th – 6:30 pm
Black Ops Competition – December 16th – 7:30am – 12:30am – Details to come!

Strength / Skillwork

Speed & Power
1:00 Row for distance
200m Sprint
Max. Box Jump Height

WOD

IKFF CKT Level 1 Test (KB)

For time perform:

• 100 KB Hand-Hand Swings
  (Alt. Hands at stomach height)
• 32 KB Clean & Push-Press
• 60 KB Snatches
• 30 KB Goblet Squats

Competitor: 45/30# KB, Do not set the weight down. Rest in the hang, or catch positions. Do 30 snatches on 1 arm and then 30 on the other.
Athlete: 35/20# You may set the KB down when desired.
Fit: Lower weight

Elements

5 Rounds of :30 Intervals

• Dips
• Ball Slam
• Superman
• Hanging Leg Raise