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“To the Bar” – Tuesday – 11/22

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In 8 Minutes Establish Max Weight for the complex
2 Hang Squat Cleans
2 Shoulder to Overhead

Immediately after the 8 Minutes complete
AMRAP 90s of Bar Muscle-ups.

Level 1 – 2 Hang Power Cleans, 2 Front Squats, 2 Shoulder to OH
*If unable to complete Bar MUPS scale to Strict Pull-ups, or steep ring rows

3 Rounds
20 Power Cleans (115,75)
15 Wallballs (20/14)
20 Pull-ups
15 Wallballs

Level 2 – 15-10 Reps, 95,65
Level 1 – 2 Rounds 20,15 Reps 75,45

CrossFit Hero WOD: “Wood” – Saturday 11/19

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Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

5 Rounds
Run 400 meters
10 Burpee Box Jumps (24,20)
10 Sumo Deadlift High Pulls (95,65)
10 Thrusters (95,65)
Rest 1 minute


Level 2- (75,55)
Level 1- (55,35), 4 rounds

CFK Comp Update

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Quick update on the CFK Throwdown on December 10th. A couple of quick tweaks, as we’re trying to make it as easy as possible to sign everyone up, and make the day a fun/smooth one.

1) We are allowing mixed teams, so if you have a Male/Female team option, feel free to go with it
2) There will be two divisions only…Rx and Scaled. So that means MM/FF/MF teams will all be competing against one another. The workouts will be such that there will definitely not be an advantage to one gender over another, so this will work well, and add another element of fun to the heats!
3) Many of you have come to us wanting to sign up but not having a parter…not a problem at all. We will be pairing-up all of you who need partners. So if you need a partner, simply let any of your coaches know and we’ll take care of the rest

DON’T FORGET! We will be naming winners for best team comp outfits (the more funny/creative the better), as well as the Spirit of the Competition award!


“Squatchin'” – Thursday 11-17

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Overhead Squat

Every Minute on the Minute for 12 Minutes
3 Power Snatches (115,75)
4 Burpees
5 Wallballs

Level 2 (95,55)
Level 1 (75,35)
ADV- 4,5,6 (135,95)
*400m run for every round missed or not completed.

– Coaches Tip –
Scale so you complete the first minute in around 40seconds.


OLY Class – 6:00PM Only

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Pvc around the worlds
2 rnds
10 squat
10 jump squat
10 sotts press
10 split jerk hold at bottom 1 second

emom 10 min
2 clean pulls+ clean+ jerk @50%

3 clean + 1 jerk
80% x2

3 clean pulls at 95% x4

10 min amrap
10 kettlebell sotts press
10 close grip overhead squat
1 lap around gym (inside) heavy farmers carry

CFK Throwdown, Holiday Party, Mobility Seminar and More…

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Lots happening, kids! Let’s get to it…

1) The Second Annual CFK In-house Competition and Holiday Party – Back by popular demand, we’re gonna throw-down with each other for a little in-house competition! Last year’s team event was a huge hit, and people have been asking for it this year. Soooooo…here we go.

Mark your calendars for Saturday, December 10th. We will be having our competition in the morning and early afternoon, and then our Yankee Swap/Holiday Party at the gym later on that night. Slight difference with the comp set-up this year, so here’s what to expect:

* Same sex teams, Rx and Scaled divisions – people seemed to really enjoy the Team Series this year, so we’ll continue on that vibe with the throwdown. Teams will be either Rx or Scaled, vs. mixed like last year. You may choose your own partners. Sign-up’s will be on the whiteboard at the gym

* This is for EVERYONE – Last year was the first CrossFit competition for most of the participants, and there was plenty of anxiety of the “unknown”. That dissipated quickly once people saw Coach Jimmy working out in his Tutu. This is a FUN event, and we want to have as many teams as possible. So please sign up! Trust us…you’re in the trust tree…with the nest…and Jimmy’s Tutu. You will be glad you did this.

* Standards – Standards will be the same as for the Team Series:

KB (1.5/1) (1/.75)
Wall Balls (20/14) (14/10) 10 foot for males, 9 foot for females
Thrusters (95/65) (75,45)
Deadlifts (135/95) (105/75)
Power or Hang Cleans (115/75) (85/45)
S2O (115/75) (85/45)
Front Squats (115/75) (85/45)

* Workouts – We will be doing three workouts (to be announced shortly), plus a final. There will also be prizes for best workout outfits, spirit of the competition, and the First Annual Laura Francoeur Memorial Best Workout Screamer Award (sorry Laura, you’re not eligible)

* Party – for the party, please bring some food to eat, goodies to snack on, and booze to drink. We’ll also have a keg of Bud Light (for you non-drinkers), and a little Chipotle to feed your gains from the comp.

So sign up!


Do it. Do it….
2) Mobility Seminar – ALSO mark your calendars for Saturday, December 3, as we will be hosting our mobility seminar with our newest coach!

Dr. Eric L’italien PT, DPT, CSCS, CF-L1, along with his lovely wife Dr. Dara Casparian PT, DPT, will conduct the seminar from 8:30AM to 10:30AM, replacing normal classes for that day. Eric and Dara are both Crossfit athletes with more than 10 years of collective Crossfit experience.
This seminar will focus on anatomy and physiology of the upper quarter of the body, including the shoulder complex, cervical and thoracic spine pertaining to common injuries and limitations seen in CrossFit. Attendees of the seminar will learn how to address common limitations including joint mobility and/or stability. All attendees will leave with increased knowledge of how to address the upper quarter limitations to begin to correct movement faults and/or restrictions.
Mobility is something that we ALL need to get better at. We are all CrossFit athletes. CrossFit is a sport. Athletes who do sports get injured sometimes. Let’s get smarter about our joints and spine so we can stay as safe/healthy as possible while participating in a sport that we love.

This seminar is free for all CFK members.
3) Sweatshirts – the remaining sweatshirts are IN! Go see Erin and get yours if you’re waiting for one…
All for now, you hamburgers and cheeseburgers. See you at the gym,

“Double Pyramid Helen” – Wednesday 11-16

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Midline Crush
2 Rounds
1 Minute at Each Station
-Abmat Sit-ups
-Hollow Rocks
-Plank Hold
-Jack Knives

“Double Pyramid Helen”
Run 1200 meters
63 Kettlebell swings, (1.5/1)
36 Pull-ups
Run 800 meters
42 Kettlebell swings, (1.5/1)
24 Pull-ups
Run 400 meters
21 Kettlebell swings (1.5/1)
12 Pull-ups

Level 2 – (1/0.75)
Level 1 – (0.75/0.5), 800/42/24,400/21/12,200/12/6

CFK Team Series Final Standings

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OK kids, here are the final results for the CFK Team Series. Congratulations to the winners of each division! Each winning team will receive a $50 gift card to Cape Cod Nutrition (and gym bragging rights, of course).

Quick shout out to Krystine and Courtney, who made it a great race with Jackie and Christine – the two teams were separated by only one point when all was said and done…

Great work everyone! Until next year…

Next up: The Second Annual CFK In-House Team Competition! Details to come shortly.

Men RX

Greg/Mikey N.
Rob/John M.
Matt M./Glen

Women RX

Jen D/Rachel
Andrea/Jen J
Tish/Jen M.

Women Scaled

Kristen H/Justine
Lauren D/Laura M

Participation Award

Laura F./Lisa

CrossFit Benchmark – “Fight Gone Bad”

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“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.