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Murph, KB Class and Pahhhhty

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CFK!

Summer is rolling up quick! A few items to discuss…

1) Murph

* Sign ups for heats are on the big board at the gym, so get your names in this week
* Ice baths will be available, and we can always use more ice! So if you are looking to contribute to the effort, bring a couple of bags of ice with you on Monday
* Some weight vests will be available, but if you have one please bring it!
* Bring a few beers if you’re interested in toasting Murph and your CFK peeps after you’re done
* Laura and Doc have graciously offered their home for some post-Murph festivities! Things will get going after 1:00PM or so. Expect to see some hammering and nailing, some tight live music from Señor McGuirk, possibly some tasty Falcon beer, and free 30 minute therapy sessions with Greg on the couch in the garage (please no mommy/daddy issues…let’s keep it interesting and creative for Doc’s sake).

2) Kettlebell Class!

Jeff C (of 9:37AM class fame) will be teaching an awesome KB class at CFK on Saturday, June 10th! For those of you who don’t know Jeff, he is a CF Level 1 Coach, has held his CF KB Trainer certification for 5 years, and is a solid a guy as they come. This class will run from 9:00AM to 11:00AM on this day, and will replace all CFK classes that morning. What to expect:

* Warmup
* Mobility
* Swings
* KB Oly
* Overhead work
* Get-ups
* A great workout…

Come ready to move and to sweat! Any questions, please contact me, Erin or Mike.

3) The Third Annual CFK Tops-Ops Summer Throwdown at Casa de VanHaur sponsored by Beirut, Windsor Tree, Coach Jimmy’s pecs, Dave Castro’s beanie, The Moscow Mule, Advil, The Foo Fighters and the Duxbury Kiwanis Club

Kids…Peter is in the process of out-doing himself, as he of course does every single year. The live entertainment has been booked. As have most of the “staff”. Food will be served, the pool will be skimmed, the Jumpy will be pumped and the kegs will be tapped.

Saturday, July 8th – Rachel’s Ln Duxbury.

What we need from you

We are looking to get a ballpark headcount! So if you are IN, or even a maybe, please sign in at the designated spot on the CFK whiteboard. Apps, treats and booze are encouraged, so feel free to put down something you may be bringing (Killham we already know what you’re bringing).

Summer’s here! Gonna be a fun one….

-Mike

“A.K.A. Daddy” and OLY – Monday 5-22

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Strength

Front Squat

2-2-2-2-2

– Between sets complete 10 Weighted step-ups on each leg. Use a smaller box if your knee is higher than your hip

WOD

EMOM12

5 Thrusters (95,65)

5 Box Jumps

5 Toes to Bar

Level 2- 4-4-4, (75,50)

Level 1- 3-4-3, (55,35)

Ca$hout

Tabata sit-ups

-Plank hold during 10s Rest

Olympic Lifting *4pm*

Warm up

10 strict press

10 push press

10 power jerk

10 split jerk

stretch

2 rnds

10 squat

10 jump squat

10  sotts press

Snatch

Pause snatch

1 hip +1 thigh+1 shin+1 full snatch

@50 %

Then

1 pull+1 full snatch

60%x 1

70%x 1

80%x 1

85%x 1

90%x1

80%x1

Strength

3-3-3-3-3 OHS

Ascending weight

3 snatch grip deadlifts on dashes

Followed by 10 GHD leg lifts

“Beach Patrol” and OLY Thursday 5-18

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WOD

“Schmalls”

Run 800 meters

Then two rounds of:

50 Burpees

40 Pull-ups

30 One-legged squats

20 Kettlebell swings (1.5,1)

10 Handstand push-ups

Then,

Run 800 meters

*Bike Sub = 1.5 miles, Row/Ski Sub = 1000m

Level 2 (1, 0.75)

Level 1 (0.75, 0.5), 1 Round, or half reps 2 rounds, Hand Release Push-ups

 

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

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

Strength
3-3-3-3-3 clean pulls at 110% of 1 RM
5 bent over rows on dashes
Followed by 10 weighted hip thrusts