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“Beach Cruiser” – Wednesday 10-11

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Warm-up

2 Rounds

Partner A: Row 250m

Partner B: Mobility

 

Mobility

Quads

Adductors

 

Strength

EMOM8

2 Squat Cleans (80-90%)

 

Rest 4 Minutes

 

EMOM5

1 Squat Clean (90-102%)

 

WOD

13 Minute AMRAP

2000m Row

30 Clean and Jerks (135,95)

 

Level 2- 115,75

Level 1- 95,55

 

Similar to the CrossFit Open. If you finish the workout head back to the rower and accumulate as much distance as possible.

 

Bike Sub = 4 Miles

Run Sub = 1 Mile

New CFK Cleanup, Halloween, Competition and KB Club

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CFK

A few items for our monthly update – let’s get to it…

1) New gym cleanup – We still need some bodies for our outdoor cleanup, so we’ll take all volunteers who have offered! Our new date is Saturday, 10/21, starting at 11:00AM. Please sign up on the whiteboard at the gym, and thank you in advance for all of those who are available to help!

2) Marshvegas Throwdown – The following day (Sunday 10/22), CrossFit Marshfield will be hosting a competition, and a few of your CFK peeps will be representing! The comp starts at 9:00AM, so head over if you are around and support some of your Kells crew as they throw down!! Good luck guys!

3) Halloween – Plan on working out in your halloween costume on Tuesday, 10/31! The workout will be costume-friendly, and we will have some other treats in-store for one of the best holidays of the year.

4) KB Club – Below are the latest states for the CFK Kettlebell Club (awarded to those members who come 15+ times per month for 12 straight months). We are also getting closer to our first CFK Founder’s Club induction!!! Founders club is awarded only after KB Club is achieved, and is 12 months of 20+ visits is sustained. Awesome work, guys…go get it.

For this month’s KB Club, we have a new inductee…………………….Justine Morin!!!

Justine, it has been phenomenal to watch you flourish in your time at CFK. From your monthly attendance to your work in Oly class, to the progress you’ve made and the positivity you bring…congratulations on getting this done. We’re proud of you! Let me know they weight of the KB you would like.

All for now, kids! See you at the gym…

-Mike

 

CFK KB Club

12 Months
Justine Morin

11 Months
Rachel

10 Months
Dr. Drizzle

9 Months
Professor Prince Petey Sanchez
Lynnie
Kristen Hoban
Ros (Founder’s Club)
Doc (Founder’s Club)

8 Months
Laura Mac (Founder’s Club)

7 Months
Brendan
Carmen
Jenny Jax
Jen Maser (Founder’s Club)

6 Months
Julian
Steph Mac
Laura F.
Shorty Spice (Founder’s Club)

4 Months
Katelyn (Founder’s Club)
Kimbo Slice (Founder’s Club)

2 Months
Lauren
Matt Leahy
Sue
Bruna
Melissa H.
Matt O’Keefe
Paula Z
Johnny Heckah

“Chubby Rain” & Oly – Monday 10-9

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Normal Class Schedule Today

Partner up and grab band:

Banded high Knees

Banded Side Shuffles

Banded Lunges

Banded Run

Banded Backwards Runs

Banded Bear Crawl

Banded Run

 

 

Skill

GHD Sit-up

 

 

Strength

Deadlift

3-3-3-3-3

 

WOD

At 0:00

40/30 Calorie Bike or Row

30 Power Snatches (95,65)

 

At 6:00

150  Double Unders

30 GHD Sit-ups or 50 w/ Abmat

 

At 12:00

400m Run

30 Box Jumps (30,24)

 

-Each part should be for time. The goal is to finish in under 5 minutes. Athletes can start at different stations

 

Level 2- 75, 55, 24,20”

Level 1- 55, 35 24, 20”

 

Olympic Lifting Class **4:00PM 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

Snatch
DATA Day
1 RM muscle snatch

1 RM snatch balance

1RM snatch

1RM OHS

“Pyramid Helen” – Saturday 10-7

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Columbus Day Schedule– Normal class times all day

Warm-up

Midline Crush (10 mins)

2 Rounds

1 Minute at Each Station

-Abmat Sit-ups

-Hollow Rocks

-Plank Hold

-Jack Knives

-Rest

 

 

WOD (30 min cap)

“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

“Alan” – Friday 10-6

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Warm-up

Partner Up!

Man Makers

2-4-6-8

Rest/stretch while your partner works.

Rx- 50, 35

L2- 35, 25

L1- 25, 10

 

Strength

5 Rounds Not for Time

With Dumbbells or KB

3 Strict Press

4 Push-press

5 Push-Jerk

Ascend in weight as able. Last set should be close to a max for the complex

 

WOD (16 mins)

40 Deadlifts (115,75)

20 Burpee Lateral Jumps

30 Hang power cleans

20 Burpee Lateral Jumps

20 Thrusters

20 Burpee Lateral Jumps

 

Level 2- (95,55)

Level 1- (75,35)

ADV- (135,95)

“Boom Boom Boom” & Oly – Thursday 10-5

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Warm-up

2 Rounds

:40 work/:20 rest & rotate

  1. Strict Toes to Bar/Leg Raises
  2. Front Squats
  3. Double Unders

 

Accessory

3×20 Weighted Glute Bridges

Or 3×10 with a loaded barbell and shoulders on bench.

 

 

Strength (20 Minutes)

Front Squat

3-3-3-3-3

 

WOD (15 mins)

4 Rounds

15 Toes to Bar

15 Back Squats(135,95)

75 Double Unders

 

Level 2- 115,75, 35 Double Unders

Level 1- 95,55, 150 Singles

ADV – (165, 110)

 

Olympic Lifting Class **6:00PM 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

Clean
1 deadlift +1 pull + 1 full clean+ 1 jerk
60%x 2
70%x 2
80%x 2
85%x 2
90%x1

Strength
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

Lost & Found

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We now interrupt your regularly scheduled Fitness for a special Haiku from J. Whitelock Maser

“People of Kells☘️
Your stuff? It kinda smells.
Please go through the box!
It’s full of dank bottles, sweaty wraps and socks

I’m sure it looks good on you – no doubt,
But on Oct 8th…
Lost and found is heading out!
Byeeeeeee 👋🏻”

You have been warned 🙂

CrossFit Benchmark WOD: “Fight Gone Bad” – Wednesday 10-4

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Warm-up

2 rounds

:30 work/No Rest

High knees

Push ups

Squat Jumps

Mountain climbers

 

2 heats (partner up and judge/count for one another)

Benchmark WOD (18 mins)

“Fight Gone Bad!”

Three rounds of:

Wall-ball,

Sumo deadlift high-pull, 75,55

Box Jump, 20in box

Push-press, 75,55

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.

 

Level 2/1 (65,35)

“American Girl” – Tuesday 10-3

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Warm-up

Partner Up!

Partner A: Row 40/30 Calories

Partner B: Stretch with PVC

Switch

 

 

 

Strength

Overhead Squat

10-8-6-4-2

(75-80-85-90-95%)

 

WOD

10-8-6-4-2

Calorie Row x5/4

Squat Snatch (135,95)

Level 3 (115,75)
Level 2 (95,55) Calorie Row x4/3

Level 1 Power Snatch (75,35), Calorie Row x3/2

ADV- 165,110

Bike Sub x 4/3

 

*Coaches Note: This Weight should be challenging for the Snatches. If the whole workout is going to be rowing for you, cut down the rowing cals.