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“Wallballs for Taé” – Thursday – 12/15

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Strength
1. Strict Press
2-2-2-2
2. Push-press
3-3-3-3

WOD
12 Minute AMRAP
10 Deadlifts (225,155)
20 Wallballs (20/14)
60 Double Unders

Level 2- (185,125), 30 Double Unders
Level 1- (135,95), 90 singles

 

OLY Class **6:00 PM Only**

Warm up
2 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

3 sets
2- squatting quad muscle snatch
2-squatting quad power snatch
2-squatting quad squat snatch

Snatch doubles
1 power snatch + 1squat snatch
60%
70%
75%
Squat snatch singles
80% x2
90%x1

Strength
supersets
snatch deadlifts (heavy)/ snatch rip bent over row
5
4
3
2
1

15 min amrap
10 heavy back squat
10 single arm alternating kb squat snatches
10 kb double arm ohs

Holiday Giving – Your Help

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All,

With the holidays in full-swing, we are reaching out to ask for your help. Every time CFK puts out to work on a charity, you all answer the bell in a big way. And we’re hoping you do it again over the next couple of weeks!

We are working with two of our members to donate to two separate charities:

1) Kristen K. is spearheading and effort to provide gifts for boys and girls ages 12-18. These are families from the Brockton area that are in need of help with Christmas gifts. The older kids are more difficult and less appealing for people to adopt….which is where we come in.

If you would like to help, please bring a gift to the gym by December 18th. Kristen will bring in a box for the gym, and items can be wrapped or unwrapped. Books, gift cards or any item that would be appropriate for that age group are greatly appreciated.
2) We are also working with Sandy’s agency, called Father Bill’s & Mainspring, who are dedicated to preventing and ending homelessness in southern MA. Sandy will be bringing in a box for donations. This organization is interested in any toiletries we can provide (soap, toothpaste, razors, toothbrushes, shampoo, etc). For all of you travelers, got any travel size things to give? We’ll take it.

Also, this time of year brings a HUGE need for socks, hats and mittens/gloves.
For any of you willing and able to give, especially during this time of year…THANK YOU for your generosity. Let’s see how much we can help those who are less fortunate than we are!

Thanks everyone,
-Mike

CFK In-house Throwdown Heat Announcements

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CFK,

Looking forward to seeing all of you on Saturday! It’s going to be a blast of a day, starting with the throwdown, and finishing things up with the CFK Xmas party. Can’t wait!

Here are the heats for Saturday’s workouts.

-Mike

Athlete briefing 8:30AM sharp.

WOD 1 –

“Flaky Puffs”

7 Min AMRAP

20 KB Swings (1.5, 1.0)(1.0, .75)

20 Goblet Squats

1 partner works while the other hangs from the rig. Reps only count when partner is hanging. Partners can switch as often as needed

*
9:15 Heat 1 – Scaled
Ashley/Helga
Roby/Doug
Lauren/Casey
Tasha Ros

*
9:25 Heat 2-Scaled
Erin/Jodi
Kristen/Ashley
Bill/Petey
Lynn/Dara

*
9:35 Heat 3 – RX
Patt/Matt S
Peter V/Will B
Marty/Terry
Killham/Justine
Andrea/Laura
Katelyn/Jill

*
9:45 Heat 4 – RX
Brendan/Rob K
Doc/Jen M
Glen/John M
Hecker/Will H
Courtney/Krystine
Laura/Jen D

*
WOD 2 –

“Chunkin'”

60 Hang Power Cleans (75/45)/(65/35)

60 Box Jumps (24/20)/(Step-up’s)

60 Push Press

60 Sit-ups

60 Thrusters

*
Heat 1 – Scaled
Ashley/Helga
Roby/Doug
Lauren/Casey
Tasha Ros

*
Heat 2-Scaled
Erin/Jodi
Kristen/Ashley
Bill/Petey
Lynn/Dara

*
Heat 3 – RX
Patt/Matt S
Peter V/Will B
Marty/Terry
Killham/Justine
Andrea/Laura
Katelyn/Jill

*
Heat 4 – RX
Brendan/Rob K
Doc/Jen M
Glen/John M
Hecker/Will H
Courtney/Krystine
Laura/Jen D

*
WOD 3 –

“Blurrppeess”

9 Minute Time Cap

4 Rounds

1 Partner completes 40 Wall Balls while the other does burpees. Alternate rounds (2 rounds each)(20/14 – 10’/9′)(14/10 – 9’/9′)

The partner doing burpees can only perform burpees while the other partner is doing wall balls. If the wallballing partner stops, the burpees must stop as well

Score for the workout is total burpees.

NOTE: If a team finishes all 4 rounds of wall balls under the time cap, the remaining time will be dedicated to adding burpees to their total count. One partner works at a time

*
Heat 1 – Scaled
Ashley/Helga
Roby/Doug
Lauren/Casey
Tasha Ros

*
Heat 2-Scaled
Erin/Jodi
Kristen/Ashley
Bill/Petey
Lynn/Dara

*
Heat 3 – RX
Patt/Matt S
Peter V/Will B
Marty/Terry
Killham/Justine
Andrea/Laura
Katelyn/Jill

*
Heat 4 – RX
Brendan/Rob K
Doc/Jen M
Glen/John M
Hecker/Will H
Courtney/Krystine
Laura/Jen D

“The East Coast Family” – Thursday – 12/8

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Strength
Work up to a 1 RM
Back Squat

 

WOD (15 Minute cap)
1000m Row
20 Clean and Jerks (135,95)
1000m Row

Level 3- (115,75)
Level 2- (95,55)
Level 1- (75,35)

 

Olympic Lifting Class **6:00 ONLY**

Warm up
2 rnds
10 strict press
10 push press
10 push jerk
10 split jerk
Pvc around the worlds
2 rnds
10 squat
10 jump squat
10 sotts press

3 sets
1- squatting quad muscle clean
1-squatting quad power clean
1-squatting quad squat clean

Clean
2 clean + 1 jerk
60%
70%
75%
80% x2
1 clean -1 jerk
90% x2

Strength
clean deadlifts (heavy)
5
4
3
2
1

10 min amrap
10 overhead squatting duckwalks with KBs
10 double KB swings
1 lap around gym (inside) heavy front rack carry