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“RBF” – Wednesday 12-20

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4 Rounds (10 min cap)

30 Second L-Sit Hold

15/12 Cal Row or 12/10 Cal Bike

*Perform L-Sit on Rings. Accumulate 30 seconds before moving on to row or bike. Scale to knee tucks where necessary.

ADV – 60 second L-Sit



3×10 Reverse Flys on Rings




ODD- 15/12 Calorie Row

EVEN- 50 Double Unders


Level 2- 12/10, 25 Double undes

Level 1- 10/8, 50 singles


Rest 6 Minutes




ODD-12/10 Bike for Cals*

EVEN- 20 Sit-ups

*Sub bike cals with 7 burpees


Level 2- 10/8, 15 Sit-ups

Level 1- 8/6, 10 Sit-ups

ADV- 1/2 GHD sit-ups w/ medball (20,14)


Extra Work

EMOM20- Odd Minutes Only

  1. Complex for weight:




-Spit Jerk


  1. Muscle-ups for Reps- Max UB

Report Highest weight for the complex, and report total number of reps for Muscle-ups in addition to your highest UB set

“12 Days of CrossFit Southie” – Tuesday 12-19

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That time of year again kids! Our friends up north cooked up this nasty little number for a great tradition…Merry Christmas!!



12 HSPU or Regular Push Ups

11 OHS or Front Squats

10 Squat Jumps

9 Kipping pull ups or kip swings

8 Knees to Elbows

7 Clap or regular push ups

6 Sumo high pulls

5 Kettlebell Swings

4 Front Squats

3 Clean and jerks

2 Turkish Get up –

1 Thruster and the burpee.


WOD – 45 Min Hard Cap

“12 Days of CrossFit Southie“

1 Thruster in a Burpee (115, 80)

2 Turkish Get ups (1.5/1; one for each arm)

3 Front Squats (115,80)

4 Clean and Jerks (115,80)


6 SDHP (115,80)

7 Clapping Pushups

8 Knee To Elbows

9 Kipping Pullups

10 Lords of Leaping (24,20)

11 Overhead Squats (115,80)

12 HSPU’s


Level 2 (95,65); (1/.75)

Level 1 (65, 35); (.75/.5)


For each day. you complete the # of reps and work your way down the list, just like the song. After completing the Thruster in a Burpee proceed to the next day. For example on day 5 you would do 5 kb swings, 4 clean and jerks, 3 front squats, 2 turkish get ups and a thruster in a burpee and then proceed on to day 6. This is a tough wod, we can substitute and scale to make it doable for everyone.

L2 (95/65)

L1 (65/35); can scale the HSPUs and Clapping Push Ups to Push Ups and the OHS to empty bar or PVC OHS


Extra Work

For 15 Minutes

  1. 15/12 Cals Bike
  2. 1 Heavy Deadlift (90-95%)
  3. Rest

“Slappy” & Oly – Monday 12-17

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2 Rounds

50’ Lunge w/ Medball Overhead

15 Wallballs

15 Medball Sit Ups








Box Squat


– Between sets complete a 50 ft lunge with a single arm locked out over head. Alternate arms each set for 2 of each.


WOD (15 mins)

1200m Run (2 loops)



Power Snatches (75,55)



Level 2- (55,45)

Level 1- (45,35)


Extra work

5 Sets- Starting lift should be 85% of 1RM. Climb as able.

1 Snatch Pull

1 Full Snatch

-Hands stay on the bar

50ft Handstand Walk after each snatch

Rest 90s after completion of Handstand walk.

-Scale to 25 foot walk

-IF unable to walk on hands complete 5 wallclimbs or ask someone who is resting spot you.


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

“Eddie Mush” – Friday 12-15

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2 Rounds

12 Good Mornings

9 Bar Facing Burpees

6 Strict Press

*Add light weight for second round, repeat.








Between each set of push-press complete 5 unilateral deadlifts on each side.

ADV – Weighted Barbell



3 Rounds

21 Deadlifts (155,105)

15 Bar Facing Burpees

9 Shoulder to Overhead (155/105)


Level 3- 135,95

Level 2- 115,75

Level 1- 95,55

Coaches Tip – Shoulder to overhead should be challenging.


Extra Work


1.15/12 Cals Bike

2. 5 Burpee Bar Muscle-ups

3. 50  Double Unders

“Decisions” & Oly – Thursday 12-6

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2 Rounds

5 Strict Pull Ups

10 Burpees

15 Jumping Lunges




  1. Bandy Side Steps 3×10
  2. Plank Hold Shoulder taps 3×20-

ADV- Handstand shoulder taps



Handstand Push-ups

ADV- Handstand walk 3×25-50ft. Add obstacles for a challenge




20 minute AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats





20 minute AMRAP

5 Handstand Push-ups

10 Pistols (5 each leg)

15 Pull-ups


Coaches Tip – If you are a newbie, stick to Cindy. If you have been here for a bit and had your way with Cindy before, give the more high skill Mary a shot.


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

Warm up
All in split 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

5 second tempo f. squat
1 f. squat 5 sec pause f. squat
@ 75% of 1 RM
3 clean deadlifts @ 110% on dashes

4×3 1 sec pause jerks from rack

1 pull+ 1 clean + push press
70%x 3
75%x 3
80%x 3

“Fluffy Bumps” – Wednesday 12-13

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  1. 15/12 Cal Row
  2. 10 Plank Knee to Elbow each side
  3. :45 Moon the Sky



Shoulder Health

Rolling and stretching thoracic spine and lats

3×10 bandy pull-aparts



Power Snatch





Row for Cals

Abmat Sit-ups

Toes to Bar (1/2 Reps)


ADV- 1/2 GHD sit-ups w/ medball (14,10) – medball touches the ground at the bottom, pad at the top.



Every 3 Minutes for 15 Minutes

Back Squat- 5 Reps @80%

Followed by Max Effort Strict Handstand Push-ups


CFK Throwdown/Party, New CFK Move & KB Club!

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Happy December kids!

As we wrap-up what has been a phenomenal year, a few items to catch-up on…

1) This Weekend!

We’re pumped as always for the CFK Holiday Throw-down and party this Saturday! If you are participating but have not signed up yet, please sign up on the board at the gym no later than Thursday. Remember, this is for ALL members, ALL abilities! Bring your best xmas-themed workout gear, get ready to win some prizes and participate in some fun WODs. Athlete briefing is 8:30AM, first heat kicks off at 9:00.

We will also kick things off at 5:00PM Saturday evening for the holiday party! Bring a Yankee swap gift (~$25 max), some food to share and of course some adult beverages. Honorary Member Brian M. Maser, Esq. will be frying a turkey, and the staple CFK Bud Light Keg will be flowing…see you then!


2) The new CFK

The new space is taking shape! Flooring outside of the gym space is in (lobby, viewing room, offices – see below), paint is up on the walls and we are approaching Go-Time. The move-in date will EITHER be January 20th or January 27th (we will know more in 2 weeks and have a final date). A ton of you have offered to help with the move, and we will take you up on it! The gym will be closed that Saturday and Sunday as we move everything and get the space set-up.

We will also be having one more paint party in the near future, as well as a bonfire to get rid of some of the leftover brush. Dates will be selected shortly for both.

We can’t wait to have your new Gym Home ready for you all…

3) A few etiquette reminders and requests

It’s a great thing for all of us to be reminded of a few gym rules/points of etiquette a couple times per year. It reminds us that it is OUR shared space, and we want your trip to CFK to be the best hour of your day. For us to be able to deliver on that experience, we do need to have some rules in place. As Cosmo Kramer accurately posited, “Without rules……there’s chaos.”

Couple items:

Be on time. Being late is disruptive to other members, and it is unfair to your coach if they need to explain/demo again. AS IMPORTANTLY, we want everyone to be safe, and do not want you to miss important info pertaining to the workout at the beginning of class. Of course life happens, and of course exceptions need to be made. But being chronically late calls for an alternative solution. We are asking that you to make punctuality to class a priority. Arriving 10-20 minutes late for a class is simply not something we can accommodate.

We have a strict on-ramp policy. Bringing friends to “try CrossFit” is awesome on “bring a friend day” or for scheduled baseline. It is, however, unsafe for non-CrossFitters to jump in to a workout unconditioned. Additionally we want the coach’s full attention on the CFK members, their safety and their experience.

We do not currently have child care. We understand the need to bring kids from time to time- but please be respectful. Children are never allowed on the gym floor during class times. If they need to go pee or poo, their parent is to escort. If kids are screaming, a coach will ask to please stop their work out and tend to the child. If it’s a running WOD- the parent stays in to row. We please ask that you leave Snack Time, for home. If the lobby is left a mess, we will have to ask you to keep kids at home (this also goes for dogs and dog remnants).

We run scheduled classes everyday. We run open gym every day minus Saturday. If you would like to work on extra work, please target doing so during open gym hours. We understand that some members are on special programs designed by a coach and are paid for, and some do double sessions on a given day, and for this we do allow some wiggle room. Please understand that scheduled classes are first priority and be respecful of space and equipment! We want you to be here as much as possible…we simply ask for situational awareness when it comes to class time and space utilization. Also, an easy approach to this is to ask your coach! Just ask whatever coach is coaching at the time, and they will be happy to give you guidance on what works on a given day/night/situation.

Our open gym hours for Sunday’s are posted on the website. Please be respectful of coaches who want to use the gym during non opened times for their own workout time.

By no means are the above items pervasive – again, we are looking to provide the optimal experience for our growing tribe. Thank you ALL for your help in these areas!


4) KettleBell Club!

Below is the most recent list of where some of our crew stand on KB Club. Also, we are one month away from our inaugural Founder’s Club! Congratulations to all on both lists…your dedication is awesome.

AND….congratulations to THIS month’s KB Club inductee. You know her from her clothing shout-out’s on the CFK Socials, from her massive leaps up on to the low chin-up bar, and her Phenomenal Ring Muscle-up celebratory dismounts!!! The one. The only. The Power Plant. Dr. Dré…aka Andrea Plant!!

Andrea! Great work…let me know what weight KB you would like.

Nice to see some new names on the list as well!! Go get it….


All for now, kids…see you on Saturday!

CFK KB Club/Founder’s Club

12 Months
Dr. Dré

11 Months
Petey Piper Picker Peppers but Run Rocked Rhymes
Kristen Hoban
Ros (Founder’s Club)
Doc (Founder’s Club)

10 Months
Laura Mac (Founder’s Club)

9 Months
Steph Mac.
Jen Jax
Jen M. (Founder’s Club)

8 Months
Laura F.
Shorty Spice (Founder’s Club)

6 Months
Matt O.
Tailspin (Founder’s Club)

4 Months
J. Hecker
Paula Z

1 Month
Mike B.
Alyson Hecker
Matt Leahy

“Hangry” – Tuesday 12-12

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2 Rounds

50’ Lunge

3 Inchworms w/ Push Up

50’ Bear crawl

3 Moon the Sky


10 Unweighted Buglarian split squats per side



Bulgarian Split Squat

3×10- 5 Each Side



Front Squat




25 Hang Power Cleans (135,95)

50 Box Jumps (24/20)

25 Hang Squat Cleans


Level 2- (115,75)

Level 1- (95,45)

ADV- (165,115) (27”,24” Box)


Extra Work

10 Rounds

10/7 Cal Bike

1 Atlas Stone Clean (135/115)

“Dubya” & Oly – Monday 12-11

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Run 600m

Then :45 on/ :15 off

Barbell Thrusters

Jump Rope

Kettlebell Swings


-Goal is to move for whole :45 without stopping/putting bar down






WOD (30 mins)

800m Run


-80 Thrusters (45,35)

-80 Double Unders

-80 Kettlebell Swings (1.5,1)

800m Run

**EACH TIME you break your set of any of the movements, complete 7 Burpees**


Level 2 – (35,25)(1, 0.75); 40 Double Unders; 6 burpees

Level 1 – 5 Burpees (25,15) (0.75, 0.5) 120 singles

Coaches Note* -The thrusters should be with an empty barbell. Scale to a weight that you can do at least 20-30 unbroken.


Extra work


Squat Clean & Split Jerk


Muscle-up x2


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