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CFK In-house Throwdown Heat Announcements

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CFK,

Looking forward to seeing all of you on Saturday! It’s going to be a blast of a day, starting with the throwdown, and finishing things up with the CFK Xmas party. Can’t wait!

Here are the heats for Saturday’s workouts.

-Mike

Athlete briefing 8:30AM sharp.

WOD 1 –

“Flaky Puffs”

7 Min AMRAP

20 KB Swings (1.5, 1.0)(1.0, .75)

20 Goblet Squats

1 partner works while the other hangs from the rig. Reps only count when partner is hanging. Partners can switch as often as needed

*
9:15 Heat 1 – Scaled
Ashley/Helga
Roby/Doug
Lauren/Casey
Tasha Ros

*
9:25 Heat 2-Scaled
Erin/Jodi
Kristen/Ashley
Bill/Petey
Lynn/Dara

*
9:35 Heat 3 – RX
Patt/Matt S
Peter V/Will B
Marty/Terry
Killham/Justine
Andrea/Laura
Katelyn/Jill

*
9:45 Heat 4 – RX
Brendan/Rob K
Doc/Jen M
Glen/John M
Hecker/Will H
Courtney/Krystine
Laura/Jen D

*
WOD 2 –

“Chunkin'”

60 Hang Power Cleans (75/45)/(65/35)

60 Box Jumps (24/20)/(Step-up’s)

60 Push Press

60 Sit-ups

60 Thrusters

*
Heat 1 – Scaled
Ashley/Helga
Roby/Doug
Lauren/Casey
Tasha Ros

*
Heat 2-Scaled
Erin/Jodi
Kristen/Ashley
Bill/Petey
Lynn/Dara

*
Heat 3 – RX
Patt/Matt S
Peter V/Will B
Marty/Terry
Killham/Justine
Andrea/Laura
Katelyn/Jill

*
Heat 4 – RX
Brendan/Rob K
Doc/Jen M
Glen/John M
Hecker/Will H
Courtney/Krystine
Laura/Jen D

*
WOD 3 –

“Blurrppeess”

9 Minute Time Cap

4 Rounds

1 Partner completes 40 Wall Balls while the other does burpees. Alternate rounds (2 rounds each)(20/14 – 10’/9′)(14/10 – 9’/9′)

The partner doing burpees can only perform burpees while the other partner is doing wall balls. If the wallballing partner stops, the burpees must stop as well

Score for the workout is total burpees.

NOTE: If a team finishes all 4 rounds of wall balls under the time cap, the remaining time will be dedicated to adding burpees to their total count. One partner works at a time

*
Heat 1 – Scaled
Ashley/Helga
Roby/Doug
Lauren/Casey
Tasha Ros

*
Heat 2-Scaled
Erin/Jodi
Kristen/Ashley
Bill/Petey
Lynn/Dara

*
Heat 3 – RX
Patt/Matt S
Peter V/Will B
Marty/Terry
Killham/Justine
Andrea/Laura
Katelyn/Jill

*
Heat 4 – RX
Brendan/Rob K
Doc/Jen M
Glen/John M
Hecker/Will H
Courtney/Krystine
Laura/Jen D

“The East Coast Family” – Thursday – 12/8

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Strength
Work up to a 1 RM
Back Squat

 

WOD (15 Minute cap)
1000m Row
20 Clean and Jerks (135,95)
1000m Row

Level 3- (115,75)
Level 2- (95,55)
Level 1- (75,35)

 

Olympic Lifting Class **6:00 ONLY**

Warm up
2 rnds
10 strict press
10 push press
10 push jerk
10 split jerk
Pvc around the worlds
2 rnds
10 squat
10 jump squat
10 sotts press

3 sets
1- squatting quad muscle clean
1-squatting quad power clean
1-squatting quad squat clean

Clean
2 clean + 1 jerk
60%
70%
75%
80% x2
1 clean -1 jerk
90% x2

Strength
clean deadlifts (heavy)
5
4
3
2
1

10 min amrap
10 overhead squatting duckwalks with KBs
10 double KB swings
1 lap around gym (inside) heavy front rack carry

Pahhhhty, Comp and CFK Kettlebell Club

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Happy Monday Kids!

1) We are looking forward to seeing everyone on Saturday! Athlete Briefing will be at 8:30AM, and we expect the competition to go until around 1 or 2. Don’t forget, we will be awarding best workout gear, Spirit of the Comp, and the Laura Francoeur Memorial WOD Screamer Award (oh yeah, and the comp winners too!)

2) We are finalizing the heats and teams by Wednesday, so if you want to sign up but have yet to do so, you need to by TOMORROW. We still have a couple peeps looking for partners so get in there…

3) Christmas Party will start at 5:00PM. Bring you treats, snacks, booze, appetite and good mood. And if you’re IN on the Yankee Swap, bring along a $25 gift!

4) We are 30 days away from awarding our first CFK Kettlebell Club members! We are pumped about this. For any newbies, KBC is awarded to those members who show up 15+ times per month for 12 straight months. Winners receive their own personalized CFK Kettlebell. As you’ll see below, we are one more month away from inducting our inaugural class! Future KBC members, start thinking abut the KB weight that you want your honor to weigh (18, 25, 36, 53 or 70lbs), as it will be different for every member. Congrats in advance to all of you, and for those of you working your way up the list!

Here are the current standings:

11 Months
Ros
Doc
Katelyn
Will Berry
Tailspin
Karen Barry
Glen
Jenny Maser
Jill W.

10 Months
Laura Mac

9 Months
Danny
Matt Morin

8 Months
Shorty Spice
5 Months
Kristen K.

4 Months
Matt Manning

3 Months
Jodi D.
Seth

2 Months
Matty Leahy
Justin Morin
Steph Mac

1 Month
Nicole Morin
Rachel L.

Phenomenal work everyone! See you this week…

-Mike