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News & Events:

CF Kids Update:

CFK Summer Schedule will begin next week (July 1). Classes are as follows:

Wednesday: 10:30-11:15 & 1:15-2:00

Thursday: 4:00-4:45 & 7:00-7:15

Saturday: 11:00-11:45

Sunday: 10:00-10:45

*This schedule is subject to change due to attendance. Please sign in using WODHOPPER for your classes. If there is a minimum of 3 children not signed in, class will be canceled. Please contact Coach Craig if you have any questions.

WOD:

“The Ghost”

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments. Treat the row as a max effort sprint! Should not be used as a rest station!

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