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“The Lawn Wranglers” & Oly – Monday 3-26

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Warm Up

:60s Work/ :20s Rest & Rotate

  1. Row
  2. Lateral Box Up & Overs
  3. Strict T2B/Leg Raises
  4. Bike/Burpees
  5. Wall Plank Hold (scale to forearm plank hold as needed)




Handstand Push-ups


WOD (32 minutes)

4 Rounds

:60s Work/ :20s Rest & Rotate

  1. Row
  2. Weighted Step-ups (50,35 per hand)
  3. Toes to Bar
  4. Bike or Burpees
  5. Handstand Push-ups
  6. Rest

Level 2- (35,25)

Level 1- (25, 18), Regular Push-ups


Extra Work

Front Squat



-Between sets complete a 100ft sandbag hug walk


Olympic Lifting Class **4:00 Only**

Warm up
All in jerk stance
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

1 deadlift +1 pull + 1 full clean+ 1 jerk
60%x 2
70%x 2
80%x 2
85%x 2

3-3-3-3-3 front squat 3 sec pause at bottom around 75%
5 bent over rows on dashes
Followed by 10 weighted hip thrusts

“Swag Bag” – Saturday 3-24

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Mobility Class with Coach Eric!! 7:30AM


Saturday CrossFit Classes


In 3 minutes, complete:

25/20 Calorie Row

AMRAP Burpee Lateral Jumps

Rest 1 minute

In 3 minutes, complete:

10 Alt. Step Ups w/ Knee Drive

10 Box Jumps w/ Step Down

AMRAP Burpee Lateral Jumps




2 Rounds

60/50 Calorie Row

50 Box Jumps

40 Power Snatches (75,55)

30 Burpee Lateral Jumps

20 Overhead Squats (75,55)


Rest 3 Minutes


Level 2- 65,45, 50/40-40-30-20-10

Level 1- 55,35, 50/40-40-30-20-10, 1/2 reps the second round


Extra Work


CrossFit Open Workout 18.5

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This is it, Kids! The Open is drawing to a close. Join us for our final Friday Night Lights tonight! Heats begin at 5:00PM…have a celebratory beverage or two afterward…you’ve earned it!


Complete as many reps as possible in 7 minutes of: 3 thrusters
3 chest-to-bar pull-ups
6 thrusters

6 chest-to-bar pull-ups 9 thrusters
9 chest-to-bar pull-ups 12 thrusters

12 chest-to-bar pull-ups 15 thrusters
15 chest-to-bar pull-ups 18 thrusters

18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.


Rx’d: (Ages 16-54) Men use 100 lb. Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups

Women use 45 lb., perform jumping chin-over-bar pull-ups

Teenagers 14-15:

Boys use 65 lb., perform chin-over-bar pull-ups Girls use 45 lb., perform chin-over-bar pull-ups

Scaled Teenagers 14-15:

Boys use 45 lb., perform jumping chin-over-bar pull-ups Girls use 35 lb., perform jumping chin-over-bar pull-ups

Masters 55+:

Men use 65 lb., perform chin-over-bar pull-ups Women use 45 lb., perform chin-over-bar pull-ups

Scaled Masters 55+:

Men use 45 lb., perform jumping chin-over-bar pull-ups Women use 35 lb., perform jumping chin-over-bar pull-ups


This workout begins with the barbell on the oor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 3 thrusters, then 3 chest-to-bar pull-ups. The athlete will repeat this couplet, performing 6 thrusters and 6 pull-ups, 9 and 9, 12 and 12, and so on, until the 7-minute time cap.

The athlete’s score will be the total number of repetitions completed before the time cap expires.


• Barbell
• Collars
• Plates to load to the appropriate weight for your division* • Pull-up bar

* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 45 kg (100 lb.), 29 kg (65 lb.), 20 kg (45 lb.) and 15 kg (35 lb.).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disquali ed from the competition.


“Burly” & Oly – Thursday 3-22

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Partner Up!

P1 – 750m Row


10 Jumping Lunges

10 Ice Skaters

20 Hollow Rocks




2 Rounds

10 Single Leg Glute Bridges per side (weighted if able)

10 Single Leg KB Deadlifts per side



Front Squat (Elevator Style)



*Squat below parallel, stand up halfway, then squat below parallel again before returning to full stand.



3 Rounds

750m Row

20 Goblet Lunges (2,1.5)

20 Kettlebell Swings (2,1.5)


Level 2- 1.5,1

Level 1-1,0.75


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

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

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

3 second pause off the floor +
1 snatch with pause at bottom of squat + full snatch

5×3 Back squats at 90%
4 super sets
3 rows
3 snatch grip RDLs heavy

“M. Scott” – Wednesday 3-21

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  1. 10 Burpee Lateral Jumps
  2. 7 Barbell Rollouts
  3. 5 Hanging Hip Touches per side (scale number accordingly)




  1. Strict Press


  1. Strict/Weighted Pull-up




30 Power Cleans (135,95)

30 Burpee Lateral Jumps

30 Chest to Bar Pull-ups

30 Shoulder to Overhead


Level 3- (115,75)

Level 2- (95,55)

Level 1- (75, 35)


Extra Work

  1. 3x 500m Row @90% Pace Rest 1 to 2

3 x 20 GHD Sit-ups

“Baller” – Tuesday 3-20

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Partner Medball Fun!



Medball Midline Work (6 mins)

:30 Work/:15 Rest

-Leg Lifts Up & Over MB

-Knee Tucks w/ Feet on MB

-Medball Jackknives

-Russian Twists



Each for time

At 0:00

100 Double Unders

30 Toes to Bar

30/20 Cal Bike or 20/15 Cal Row

40 Wallballs

At 10:00

80 Double Unders

20 Toes to Bar

25/15 Cal Bike or 18/12 Cal Row

30 Wallballs

At 19:00

60 Double Unders

10 Toes to Bar

20/15 Cal Bike or 12/8 Cal Row

20 Wallballs


Level 2- 50-40-30 Double Unders, -5 cals on bike

Level 1- singles, -5 Reps from toes to bar, bike/row and wallballs on each part.

*Coaches Tip* You should have around 2 minutes rest after finishing each portion


Extra Work


3-3-3-3-3- climbing sets

  1. Complete a 50ft handstand walk after each round

Spring BBQ, New Space, The Open and KB/Founder’s Club

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Overdue to check-in on a few things…so here we go
1) CFK Spring BBQ
Now that we are settling into the new CFK (more on that below), and since this winter has been LONG, we will be doing a CFK Grand (re)Opening BBQ on Saturday 5/5! FB event and details will be coming out, but we’re getting it on the calendar NOW. Time to celebrate the new space and the end of winter…
2) New Kells Building
We are loving the new space, and hope you are too! Our first order of brand new Rogue gear has arrived (goodbye Ghettoropes), and as previously mentioned, more will be coming in the coming months. Thank you all for bearing with us through this big change for our community and business! There are plenty more tweaks to make and much more to do to the space, but it already feels just like home…so thanks to all of YOU for making it so.
We will continue to figure out our running routes as the weather gets better, and will settle on the best ones. For now, the Bay and Chestnut routes have both worked, with the caveat of being mindful of traffic. We are playing around with another idea or two, but for now these work.
Also, the gym temperature has come up with a few folks. Please understand that for every person that is “too hot”, there is a person in the same class that is “too cold”…this happens all the time, and we do hear you. And while we will be tweaking the thermostats for optimal temps, the bigger picture is that a better place to focus attention is on the workout itself 🙂
There are many different temperature preferences in the gym….and it will not be perfect for all. So manage your layers accordingly (add or subtract), and have a great workout. There have been a couple of folks who have taken it upon themselves to actually change the thermostat….this is a no go, guys. Can’t happen – so please either manage your layers, or discuss with your coach if necessary.
3) The CrossFit Open
It has been an awesome Open so far! Pr’s, firsts all-around, muscle ups….such a blast to watch. We will be doing our final Friday Night Lights this Friday!! Wonder if we’ll see some thrusters and C2B??? Gonna be a doozy either way! We hope to see you on Friday…
4) KB Club and Founder’s Club
Great February for both of these groups!!! For the new CFK members, the CFK Kettlebell Club is awarded to those members who attend 15 classes per month for one consecutive year. Those who achieve this milestone receive their own customized CFK KB! The next level from here is Founder’s Club, with KB Club being a prerequisite, followed by 1 year straight of TWENTY classes per month.
For this month we have….
KB Club – Jen Jackson! Legitimate CFK OG (member #3), Jenny has been a CFK staple since we opened our doors. We have seen her crush boundaries over the past three years, doing things we knew that she could do, even if she wasn’t sure :-). From getting her pull-ups and Rx’ing WODs in the beginning, to now running marathons, Jen has evolved immensely as an athlete. And through her time and dedication with us, she and her family have become our family.
KB Club – Carmen Brzek! We are lucky enough to have a gym full of people who absolutely work their tails off, so it’s difficult to give any superlatives here…yet when you consider Carmen, she has to be in the conversation for ONE of the hardest workers in the gym. Before class, after class, double sessions, nutrition programs, Oly. Dedication doesn’t quite cover it. You impress us every day, Carmen! Congratulations on all of your progress…and you’re just getting started.
Founder’s Club – Jen Maser! Another CFK mainstay, Jen is such a huge part of this community. Whether it’s crushing it with the 9:30 crew, doing beach/seltzer wods in the summer, throwing the barbell around or simply helping to welcome new members, Jen has really helped make CFK a better place. Her commitment to CrossFit and to this community is beyond question, and we are so appreciative to have her in our lives. Thank you, Jen, for all that you bring to the CFK family…
Join me in congratulating these three on their achievements!
AND…below is the list for those coming up on their own awards. Congrats everyone!
All for now,
12 Months
Jenny Jax
Jen Maser (Founder’s Club)
11 Months
Steph Mac
Laura F
Shorty Spice (Founder’s Club)
9 Months
Matt O’Keefe
Kimmy Tailspin (Founder’s Club)
7 Months
Paula Z
6 Months
4 Months
Matty Leahy
Mike Barrell
2 Months
Lynn (Founder’s Club)

“Ridin’ Dirty” & Oly – Monday 3-19

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Warm Up

6 min AMRAP

50’ Bear Crawl

20 Hollow Rocks

50’ Burpee Broad Jump

10 V-Ups








Snatch Work

Minute 1- 2 Pos- High Hang + mid Hang

Minute 2- 3 Snatch Pulls @95%

Minute 3- Rest*Coaches Tip* Work on driving through your entire foot and hitting your positions in the Snatch Pull


10 Minute AMRAP

10 Power Snatches (95,65)

10 Box Jumps (30,24)

Level 2- (75,55)(24/20)

Level 1- (55,35)(20/12) or step ups

*Coaches Tip* You should be able to complete the power snatches in 1 quick set the first few rounds.

 Extra Work


  1. Back Squat- 3 Reps @80%
  2. Max UB Muscle-ups
  3. Rest

Olympic Lifting Class **4:00PM Only**

Warm Up

10 Strict/10 Push/10 Power Jerk/10 Split Jerk

Thoracic Stretch: 2Rnds 10 Squat/10 Jump Squat/ 10 SottsPress

Snatch   *3 second pause off the floor + 1 snatch with pause at bottom of squat  + Full Snatch

65% x3 – 70% x2 – 75% x2 – 80% x1 – 85% x1

Strength  5 X 3 Back Squats at 90% then,

4 Super Set:  3 rows / 3 snatch grip RDL’s  Heavy

CrossFit Hero WOD: “Murph”

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Happy Day-After-St Patty’s!

Hope everyone enjoyed the High Holy Holiday…

Right back at it with our favorite Hero WOD. This is a great primer for Memorial Day – try a different rep scheme perhaps?

And as always – do this one with intention and gratitude…



Dynamic across the floor

Upper body mobility




1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run


Level 3- 75 pull-ups, 150 Push-ups, 200 squats

Level 2- 50 pull-ups, 100 Push-ups, 150 squats

Level 1 800m Runs, 30 pull-ups, 60 push-ups,90 squats


*If raining or cold and snow/ice is in the way, you can sub 2k row for each mile run. Scale accordingly – 800m run –1000m row

“Cead Mile Failte” & Mobility Class

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Mobility Class **7:30 Only**

Prehab 3/17 LQ


Run 400m breathing through nose only



Heel toe

Lateral step with lunge

Worlds greatest stretch



27 Squats

Ankle DF mobilization (Mulligan)

KB calf smash

KB Illiopsoas release

KB hip ADD release

27 Squats




Heel raises > eccentric heel raises x 20 > x20

Single leg hops x10 (R/L) to start sprint 25’ x 3 ea

Bench quick feet 20reps

Walking RDL>walking lunge>deadlift 2 KB’s>farmers carry to failure (length of gym)

RNT squat 3×10



1 min work /:30 Rest & Rotate

  1. Row for Calories
  2. Bike for Calories or Burpees
  3. Double Unders
  4. Bandy Good Mornings
  5. Bandy Presses



WOD (32 minutes)

2 Rounds

3 Minutes Work / 1 Minute rest

  1. Row for Calories


4 Hang DB/KB Squat Clean Thrusters (50,35)

30 Double Unders

  1. Bike for Calories


6 Deadlifts

3 Shoulder to Overhead       (155,105)


Level 3- 135,95

Level 2- 115,75 (40,25)

Level 1-95, 45, (30,15)


Extra Work


1-5 1 Squat Clean @80%

5-6 Off

6-11- 2 Split Jerks @80%

11-12- Off

13- 17 1 Squat Clean and Jerk 85-95%