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“#revenge” and OLY – Thursday – 2/2

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KB Snatch

4 rounds
1 Minute Stations: 20s Rest and Rotate
1. Assault Bike or Row
2. Alternating KB Snatches (1.5/1)
3. Double Unders
4. Goblet Lunges
5. Toes to Bar

Level 2- (1,0.75)
Level 1- (0.75,0.5)


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

Warm up
1 rnds
Snatch grip
10 strict press
10 push press
10 push jerk
10 split jerk
Thoracic stretch
2 rnds
1rnd w/out bar 1 with bar
10 squat
10 jump squat
10 snatch grip sotts press

Open up shoulder stretches
Static suckfest

No foot snatch

Start with warmup weight working up to 60%
2 full snatches + 1 hang snatch
1 high hang + 1 mid hang + low hang
Work up to heavy record where you stop
1 snatch
snatch Deadlift pulls (heavy) 5 around 100% of 1RM snatch
/ 10 back extensions

“Spiceworld” – Tuesday – 1/31

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**NO 7:00PM Class Tonight Due to Weather! Get home safely!**

Handstand hold
Handstand Push-up

Partner WOD
2 Rounds

In 5 Minutes Complete
60/50 Calorie Row*
Then AMRAP Handstand Push-ups

Rest 1 Minute

In 5 Minutes Complete
60/50 Calorie Row

Rest 1 Minute

In 5 Minutes Complete
60/50 Calorie Row
Then AMRAP Pull-ups

Rest 1 Minute

Level 2- 50/40 Cal Row
Level 1- 40/30 cal row, regular push-ups

*Try to do 1 round on the bike 50/40 cals for RX
**Should have a minimum of 20 seconds to accumulate reps
***Legs hurt too much from this past week? Sub sit-ups for wallballs

The CrossFit Open is Here….and more rowing!

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What’s happenin’ animals…

Two things for today:

1) The CrossFit Open is here!

The CrossFit Open is a worldwide 5 week event in which the entire CrossFit community participates. Every week for five weeks, one workout is released. All Open participants do the workout, record their scores, and have some fun. There are Rx and Scaled divisions, and it’s a great way to identify with the global CrossFit community.

More importantly, we do it together here at CFK. We’ll watch some workout announcements on TV, do the workouts in class together, share a little discomfort during a couple of the infamous Dave Castro workouts, and celebrate when it’s all over.

The Open starts on February 23rd. All you need to do is click on this link and register as an athlete for $20.

The Open is for everyone, no matter if you’re a CrossFit veteran or you’ve been doing it for 2 weeks. It’s not about the results…it really isn’t. Like everything we try to do here, it’s about a shared experience with our phenomenal community.

I hope you sign up! Any questions, just ask me, Erin or any of the CFK coaches…
2) Row row row row row row row row row…..

The rowing clinic sold out in 2 hours…well done people! If you enjoy getting better at CrossFit, mastering the rower will be a great piece to the puzzle. This seminar WILL help you.

We are doing a second clinic on Sunday, February 26th at 11:30 AM. Right now, the following people are signed up who are on the wait list:

Rob K.

If you want IN on this one, let me know asap.
All for now,

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