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“Frozen Mouth” & Oly – Thursday 1-18

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  1. 15/12 Cal Row
  2. 20 Lateral Up & Overs
  3. 10 Good Mornings




  1. Deadlift 5 Reps @80%
  2. Weighted Step-up 6 Reps
  3. Rest


Coaches Note: If able, use a stone for the step ups.




  1. 15/12 Cal Row or Bike
  2. 20 Box Jumps
  3. 7 Power Snatches (135,95)


Level 3- 115,75, 15 box Jumps

Level 2- 95,65, 12 box jumps

Level 1- 75,45, 9 box jumps


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


CrossFit Benchmark WOD: “Fran” – Wednesday 1-17

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3 Rounds

:20 on / :10 off

  1. Burpees
  2. Squat Jumps
  3. Mountain Climbers
  4. High knees




Quads (Couch Stretch)





Thrusters (95,65)



Level 2- (75,50)

Level 1- (65,45)


Partner WOD 2

5k Row

Partner accumulates as many sit-ups as possible. Both partner should be working at all times


Extra Work

Every 10 mins

For 3 rounds

60 wallballs (30/20)

30/25 Cal Bike

15/10 Bar Muscle Ups


“Da Hood” – Tuesday 1-16

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2 Rounds

1 min on / :30 rest & rotate

  1. Assault Bike
  2. Burpee Lateral Jumps
  3. Mountain Climbers



Work up to a 1 RM Clean and jerk



30/20 Calories on the Assault Bike – time trial



30 Hang Power cleans (135/95)

30 Burpee Lateral jumps

30 Shoulder to overhead


Extra Work

Snatch Grip Deadlift
50’ HSW on Dashes

L3 25’
L2 3 Wall Climbs

“Chupacabra” & Oly – Monday 1-15

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Warm Up

1:00 on/:20 off, rotate

  1. Row
  2. Double Unders
  3. Russain KB swings
  4. Wallballs



Max UB Double Unders



Turkish Get-up

5 each Side. Climb in weight to something challenging



2 Rounds

50 Calorie Row

50 Double Unders

50 Kettlebell Swings (1.5,1)

50 Wallballs


Level 2 – (1,0.75)

Level 1 – ( .75,0.5)

ADV – Single Arm KB Snatches

Extra Work


  1. 5 Heavy Back Squats
  2. 2/1 legless Rope Climbs
  3. 50m stone hug carry

OLYMPIC Lifting Class 4pm

Warm Up, then:

1RM Clean and Jerk

1RM Front Squat

“Gwar” – Saturday 1-13

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Partner Up!

P1 – 250/200m Row

P2 – Scap Pull Ups


P1 – 250/200m Row

P2 – Box Jump Overs



Two Rounds Each:

5 hang squat clean thrusters

5 strict pull-ups

10 box jump overs

Then switch with partner


Partner WOD

100 Hang Squat Clean Thrusters (135,95)

100 Strict Pull-ups

200 Box jump overs


While one partner is working the other partner is rowing for distance. The repetitions can be completed in any order.


Score= Time for completed Reps & Rowing Distance


Level 3- 115,75

Level 2- 95,55

Level 1- 75,35

“The Final Countdown” – Friday 1-12

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2 Minute AMRAP

Max Burpees to Target


Then 3 Rounds

10 Romanian Deadlifts

10 Bandy Good Mornings

10 Bandy Pull Aparts

*Add some weight each round




Open WOD 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees to target (six inches)

75/45 pound Snatch, 30 reps

30 Burpees

135/75 pound Snatch, 30 reps

20 Burpees

165/100 pound Snatch, 30 reps

10 Burpees 210/125 pound Snatch, as many reps as possible


Level 2- 75-95-115-135/ 45-55-65-75

Level 1- 30-20-10-5 Burpees 65-75-85-95/ 15-35-45-55


Partner Cashout

50 Calories Bike

100 Calorie Row


The partner who is not working must hold a plank hold for the duration


Extra Work


  1. Front Rack Lunge 50’ (185, 125)
  2. 10/7 Bar Muscle Ups
  3. Rest

“#superninja” & Oly – Thursday 1-11

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2 Rounds

:45 Work/:15 Rest

– High Wallballs*

– Strict leg raises with back support

– Double Unders

– Inchworms


*Throw as high as you can







Front Squat



WOD (20 Minutes)

100 Double Unders

40 Wallballs

20 Toes to Bar


20 Toes to Bar

40 Wallballs

100 Double Unders


Level 2- 20 Ring Dips

Level 1- 15 Ring Dips


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

Warm up, then:

1 RM Snatch



“Strange Days” – Wednesday 1-10

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Partner Up!

P1 – 20 Banded PVC Lat Pull Downs

P2 – Box Jumps w/ Step Down


P1 – 20 Banded PVC Tricep Extensions

P2 – Bandy Presses





Overhead Opening






  1. Press


  1. Push-press



WOD (11 Minutes)

11 Minute AMRAP

9 Box Jumps (30,24)

7 Power Cleans

5 Shoulder to Overhead (155,105)


Level 3- (135,95)

Level 2- (115,75)

Level 1- (95,45)


Extra Work

10-1 Strict HSPU

1-10 Strict Pull Ups

ADV – 3inch deficit and L-Pull Ups

“Dadstrong” – Tuesday 1-9

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  1. Row 250/200m
  2. Accumulate 30 Hold w/ Chin Over Bar


L1- 30 Second Hold from Pull Up Bar (Straight Arms) or Bottom of Ring Row




5 Floor Press

5 Strict Pull ups

5 Ring Dips

5 Bent Over Rows


ADV (135/95) L-Pull Ups

L2 (95/65)

L1 (65/35)


WOD (20 Minutes)

2015 Masters Qualifier 3

2 rounds for time of:

1,000-meter row

50 thrusters (65,45)

30 chest-to-bar pull-ups


Level 2 (45,35), Chin over bar

Level 1 (35,15) Chin over Bar; 750m Row


Extra Work


Back Squat 1.5 x BW

Bench Press BW

The Move, The Challenge and The Clubs

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Hey everyone!

Hope y’all had a great Holiday and are back at it in all phases…

Lots going on at the gym right now so let’s get right at it:


We are tee’d up for our move on Saturday, January 27th, and taking Sunday January 28th for additional setup and moving. The gym will be closed that weekend. To all who have offered to help with the move….THANK YOU! We are getting a headcount for the 27th via the whiteboard at the gym, so let us know if you’ll be available that day. Certainly the more hands the better, so thanks in advance for anyone able to jump in!

The new gym will be open and ready to go on Monday the 29th. Contractors are in there this week and next putting the final touches on….we can’t wait to get in there!


Since many of us ate our weight in cheese and/or chocolate-covered things on Christmas & New Years, it’s time for a challenge to get back to baseline. On Monday, January 15th, we will begin a 6 week challenge to kick off the New Year right….

Here are the details:

-Teams will be CFK Men vs. CFK Women

-Scoring will be based off of Nutrition performance and weekly workouts.

-Registration is $20, and each person who registers will receive a spreadsheet. Teams will be able to share spreadsheet with each other to check in on each other.

-There will be one workout announced each week, with standards and modifications. Each person has 1 week to complete the workout. (Open Gym, before or after scheduled classes). All scores are on the ‘honor system’  and are due Friday of each week. (5 days to complete). Coaches will tally the workouts based on scores from spreadsheets.

-Each person is required to keep a DAILY nutrition journal.

Nutrition piece is based off of points.

  1. One point for drinking 1/2 body weight in oz (or more) each day.
  2. One point for eating: veggie/clean carb/protein for 3 meals a day. List of acceptable foods listed below.
  3. One point deducted for drinking booze (each day).
  4. Total points for the week are due each Sunday to spreadsheet.

Register in office by Wednesday January 10th.

Good luck!!

Acceptable foods:




-Spinach/Kale/Romaine (Leafy Greens)








-Brussel Sprouts





Healthy Carbs:



-Whole Wheat Bread/Wraps

-Brown/White Rice

-Sweet Potato





-93/7 ground turkey

-93/7 ground beef






-ground chicken

*avoid marinade

Questions? Including what the heck tilapia is?? Email or


Wow what a performance last month for our latest club members!!!

A HUUGE congratulations to Kristen Hoban, Petey Fitz and Lynn Williamson for achieving KB Club!! You guys have been so determined and dialed-in, and it has been awesome watching you go for the KB. Congratulations on this achievement…we love it!

I want to take a moment to ALSO recognize the first two members (ever!) of the CFK Founder’s Club!!! As a reminder, all CFK KB Club members are eligible for Founder’s Club, qualifying for the honor with 20+ classes per month for 12 consecutive months. Founder’s club members receive two months free membership at CFK, and will also be immortalized on the walls of the new building.

Ros & Greg…phenomenal work. Thank you both for being exceptional members of The Kells, and for the example you set for our community!

For those of you on the list, keep it rolling! And if you’re thinking about gunning for KB Club, now is a great time to start. Let’s GOOOOOOOOO!!!!!


12 Months

Pedro “Saracha” Fitzgerald


Kristen Hoban

Ros (Founder’s Club)

Greg (Founder’s Club)

11 Months

Laura Mac (Founder’s Club)

10 Months


Jenny Jax

Jen Maser (Founder’s Club)

9 Months


Steph Mac

Laura F

Shorty Spice (Founder’s Club)

7 Months

Matt O’Keefe

Tailspin (Founder’s Club)

5 Months

  1. Hecker

Paula Z.

4 Months


2 Months

Matt Leahy

Mike Barrell

1 Month

The Power Plant (Founder’s Club)