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Rowing Clinic & OLY

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Quick update on our last communication….

1) The CFK Rowing clinic is ON! Details:

On Sunday February 12th, 11:30AM, Katelyn Woodard from Row & Ride in Hanover will be running a 45 minute class. She will go over form, technique and a bunch of other goodies to help you maximize your effort on the rower! The class will be $20 per member, and we have room for eight people.

The first eight people to email me that they are IN will get the slots. If we have a larger demand, we’ll certainly host more classes.

Let me know who’s IN…GO!
2) OLY with Mikey will be expanding!

You love his hair. You love his headbands. You love his beefcake lifting belts and his passion for a good pupu platter for 4. And he knows his lifts too…

The people have spoken. We will be offering Mikey’s OLY class on Monday’s at 4:00PM, in addition to the Thursday slot. Stay tuned for a start date, as Coach needs to tend to a shoulder tweak in a couple of weeks. First class will most likely be toward the end of February.
All for now,

“Chet” – Thursday – 1/26

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Power snatches (75,55)
Box jumps
Kettlebell swings (1.5,1)

*This should feel very light and fast

OLY Class – **6:00 PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Pvc around the worlds
2 rnds
10 squat
10 jump squat
10 sotts press
10 split jerk hold at bottom 1 second

emom 10 min
2 clean pulls+ clean+ jerk @50%

1 power clean +1 hang clean +1 squat clean + 1 jerk
80% x2

Front squat
4×3 Heavy

10 min amrap
10 kettlebell sotts press
10 close grip overhead squat
1 lap around gym (inside) heavy farmers carry

PLEASE READ! Two Poll Questions, a Seminar, Consults…and an Alarmingly Low Level of Complaining

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Happy Friday!! A few things…

1) Closing out the first week of the No Complaint Challenge. Couple thoughts:

This is hard. I definitely expected it to be difficult, but this has been eye-opening already. Certain environments and people have already emerged as more-likely sources of complaining. I have heard the same from many of you.

We swear. A lot. This seems to be one of the toughest parts of abiding by this challenge. I have sworn significantly less over the past 5 days, but still let a couple slip on Wednesday (back to zero). I’m practicing a pause before speaking and reacting.

This is effective. I know that I have found myself in a different head space. Not as reactive. More thoughtful. I have heard stories from some of you that this has already had a huge impact on some of your family and work interactions…awesome.

Gratitude is still the key. By practicing sincere and deliberate gratitude every day, this challenge becomes much easier. Our February challenge will explore this.

Accountability. You will notice a spot on the white board at the gym where you can post your progress on how many days you are at. I encourage you to put your name up, as it adds another layer of accountability to this challenge.
Keep it rolling on this! Great work, everyone…
2) Rowing Clinic

We are exploring hosting a rowing clinic here at CFK. It will be a 30-45 minute class with a certified Concept 2 Indoor Rowing instructor who work in Hanover. This will be time very well spent, as we can all benefit from improving our form and efficiency on the rower. We want to gauge your interest. Details:

Saturday 30-45 minutes
9 person maximum per class
$20 class fee

If you are interested, please email me and let me know. If there is enough interest we’ll do more than one of these.
3) Mobility Clinic

The next mobility clinic with Coach Eric will be on Saturday, February 18th. Like last time, we will be holding this clinic in-place of both Saturday AM classes. Eric will be focusing on hips, knees and ankles during this session. Like the last session, this is not to be missed!

4) Curbside Consults with Eric

Speaking of the good Doctor, we will be setting up the ability to have 1-1 consults with him. I think we can all agree that it has been phenomenal having him here at the gym, and he has proven to be an excellent resource. I ALSO want to respect his time while he is at the gym…as it is very easy to pull him aside for questions about this pain or that (I’ve done it myself). A few people do that in the same day, and all of his time at the gym is taken up…not fair to him. So here’s what we’ll do:

*Eric will be offering curbside consults to all CFK members
*30 minute session
*Saturdays from 8:30-10:30
*Book directly with Eric via email, stating your issue and the goal of the session
*$20 per session

Some of you are doing personal training sessions with Eric, which have been awesome. Those are geared toward long term mobility and addressing big mobility limitations (3,5,10+ sessions, 60 minutes in length). Curbside consults can be used for addressing specific pain, quick questions, stretching suggestions, etc.

Interested? Contact Eric at
5) Additional OLY Class

As mentioned in the latest State of the Union, many of you are asking for an additional OLY class with Coach Mikey. We are working on a time…right now we are targeting Mondays at 4:00PM.

If you would attend an OLY class at this time slot, please respond to this email and let me know. If we have enough interest we will do this. Right now, weekends are not an option but we’ll work on that for future classes.

All for now,

“Slick’em & Quick’em” and OLY – Thursday – 1/19

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2 Rounds

750m Row
600m Run
75 Double Unders

Rest 1 Minute

500m Row
400m Run
50 Double Unders

Rest 2 Minutes

Running Subs
40 Burpees / 30 Burpees


OLY Class **6:00PM Only**

Remember if you arrive early start on the warm-up and
Get right into front rack stretch
Warm up
1 rnd
10 strict press
10 push press
10 push jerk
10 split jerk
4 min open up shoulders stretches
2 rnds
with bar
10 squat
10 jump squat
10 sotts press
2 minute total squatting quad stretch with weight

Clean and jerk
Clean Wave EMOM
Concentrate on bar path
65%x1 65%x1 65%x1
70%x1 75%x1 75%x1
75%x1 80%x1 80%x1
80%x1 85%x1 90%x1

Hook grip clean pull
Concentrate on bar path bar stops at mid chest below pecs
5×4 @ 110% of 1RM clean

10 min amrap
@ 75% of 1 RM jerk
5 power cleans
5 back squats
5 back jerks