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“Snow” – Thursday – 2/9

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Kids! Blizzard is a comin’ on Thursday. As of now, we will be open for the morning classes. It’s not looking good for the night classes but we will let you know. Watch the socials, your inbox and the website for updates. But most likely the night classes will be a no-go.

If that’s the case, sneak-in 100 burpees for time before you start your Blizzard Drinking….

Strength

  1. Push-press

3-3-3-3

  1. Split Jerk

2-2-1-1

WOD

3 Rounds

21 Deadlifts (155,105)

15 Bar Facing Burpees

9 Shoulder to Overhead (155/105)

Level 3- 135,95

Level 2- 115,75

Level 1- 95,55

Sweats, KettleBells, Mobility and Rowing!

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CFK,

A few things to cover…

1) Rowing Clinic

We are good to go for two rowing clinics, and are now taking names for a third! See below, and if you can NOT make your slot, please let me know and we’ll fill it with someone else. We are working on a date for the 3rd one…let me know if you’re interested.

Class #1 – Sunday 2/12 11:30AM
Lauren
Petey
Kristen K.
Laura Mac
Jen Jax
Doc.
Heather
Dave T
Leigh

Class 2 – Sunday 2/26 11:30AM
Killham
Justine
Rob K.
Carmen
Danny
Shorty
Courtney
Jodi
Natasha
2) Mobility Clinic

On Saturday, February 18th, the L’italien doctors will once again be dropping mobility knowledge-bombs on us. This time around, we will be focusing on hips and below…

If you attended the first one, you know how key this stuff is to everything that we do. Don’t miss this one! Remember, this seminar will be replacing class times for this day. It will run from 8:30AM to 10:30AM.
3) Sweatpants

Sweatpants are glorious. CrossFit sweatpants are even better…they tell the people in the Dunkin’s line on Sunday “What’s up…I just rolled out of bed. I’m keeping it casual. Maybe I’m getting a donut because it’s my refeed day. And I CrossFit…so maybe the quads that I’m hiding under these sweats are massive…”

Or something to that effect.

Regardless…we’re finally getting them! Like the sweatshirts, these will be pre-order. Like the sweatshirts, please go through Erin to place your order. See the attached image and let us know if you want a pair! We will be placing the order on Monday, so place your order by Sunday, or be doomed to a life of standing in the Dunks line having people think your quads are small…
4) KB Club

Congratulations to the inaugural CFK KB Club class!! Thank you all for being the committed beasts that you are…next stop: Founders Club!

ALSO…congratulations to this month’s KB Club member, Laura McEwan!!! There are not enough superlatives to describe the woman who completed the Lumberjack 20, one of the roughest Hero WODs that we do, the DAY BEFORE she went into labor. Sweet Fancy Moses…that in and of itself deserves this award. So….congrats Laura!!!!! Please email me and let me know the weight of the KB that you would like.

Here is the latest list. Again for our newbies, KB Club is awarded for those members who attend class for 15+ times per month for 12 straight months. Congrats to those who are just getting started on this list…there are a TON of names being added lately…we love it! Let’s GOOOO!!!!

12 Months – KB Club!
Laura Mac

11 Months
Danny
Matt Morin

10 Months
Shorty Spice

7 Months
Kristen K

5 Months
Jodi D.

4 Months
Justine

3 Months
Matty Leahy

2 Months
Carmen
Andrea
Shanna
Rachel
Roby

1 Month
Melissa K
Prime Minister Pete-Nice
Steph Mac
Lynn
Courtney
Hoban 1
Laura F.
Jenny Jax
Greg (Founder’s Club)
Ros (Founder’s Club)
Jen Maser (Founder’s Club)
Jill W (Founder’s Club)
All for now,
-Mike

“Unbroken or Else” – Wednesday – 2/8

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Mobility & Skill

Kettlebell Work

– Quad Mash

– Arm Bar Stretch

– Single Leg Deadlift

WOD

Run 1 mile (weather permitting) or row 2000 meters

Then

80 Wallballs

80 Double Unders

80 Kettlebell Swings (1.5,1)

-Each time you break your set of any movement, complete 10/7 Push-ups before continuing.

Level 2- 7/4 Push Ups; (1, 0.75) 40 Double Unders

Level 5/3 Push Ups; (0.75, 0.5) 120 singles

“O’Doyle Rules” – Tuesday – 2/7

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Partner Strength

Snatch

Minutes 0-3- Max Squat Snatches (115,75)*

Minute 3-5 Rest

Minutes 5-8 Max Squat Snatches (135,85)

Minute 8-10 Rest

Minutes 10-13

Max Squat Snatches (155,95)

Level 2 subtract 20/10 lbs

Level 1 Subtract 40/30 lbs

Adv- 135,95- 155,105- 175,115

*Coaches note – work on a good set up. Fast singles is a good goal, as singles can get sloppy quick.

Partner WOD

8 Minute AMRAP

10 Calorie Row

10 Box Jumps

ADV- 30, 24 inch jump

Rest 1 Minute

8 Minute AMRAP

10 Calorie Row

10 Toes to Bar

– One partner works at a time. this should be a sprint

Level 2 – 8 Reps of Each

Level 1 – 6 Reps of Each

“#revenge” and OLY – Thursday – 2/2

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Skill
KB Snatch

WOD
4 rounds
1 Minute Stations: 20s Rest and Rotate
1. Assault Bike or Row
2. Alternating KB Snatches (1.5/1)
3. Double Unders
4. Goblet Lunges
5. Toes to Bar

Level 2- (1,0.75)
Level 1- (0.75,0.5)

 

Olympic Lifting Class **6:00PM Only**

Warm up
1 rnds
Snatch grip
10 strict press
10 push press
10 push jerk
10 split jerk
Thoracic stretch
2 rnds
1rnd w/out bar 1 with bar
10 squat
10 jump squat
10 snatch grip sotts press

Open up shoulder stretches
Static suckfest

Snatch
No foot snatch

Start with warmup weight working up to 60%
2 full snatches + 1 hang snatch
snatch
1 high hang + 1 mid hang + low hang
Work up to heavy record where you stop
Snatch
1 snatch
60%
70%
80%
METCON
5RFT
snatch Deadlift pulls (heavy) 5 around 100% of 1RM snatch
/ 10 back extensions