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“Hypest from Cypress” – Thursday – 12/1

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Front Squat

All sets should be heavy. The bar cannot leave the rack position for set of 10

WOD (15 minute cap)
800m Run
20 Thrusters (115,75)
40 Burpees
20 Thrusters
800m Run

Level 2 – (95,65)
Level 1 – (75,45)
ADV – (135, 95)


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

Warm up
Grab a bar and Coach Mikey show you

Snatch/Hang snatch

Emom 15

60% 1/1. 70% 1/1 75%1/1 80%1/1

Full snatch

60%1/1 70% 1/1 75%1/1 80%1/1 85%1/1 60%1/1 70% 1/1 75%1/1 80%1/1 85%1/1 90%1/1

4/4 ohs heavy
3/4 snatch balance heavy
2/4 snatch grip sotts press heavy

Stickers & Gainzzz

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OK peeps…couple new items in the CFK Retail Shoppe!

1) CrossFit Kells Windshield Sticker – Looking to fill up some more space next to those Bernie/Student of the Month/Coexist/Family Stick Figures bumper stickers? Grab one of these bad larry’s to show your friends that you can do burpees and they can’t ($5)

2) SFH Protein – We’ve had quite a few requests to have protein available at the ol’ box, so here we go! We like SFH and About Time from an ingredient standpoint, but went with SFH because it tastes better and has a little less sugar ($45)

ALSO! We are making a Community Bro-Scoop bag of the SFH available ($1 per scoop). Why are we doing this? Three reasons:

A) Some folks might want to try it out before buying a bag
B) Convenience – in case you forget your post-wod protein on a given day
C) I’ll be honest…I just like saying Bro-Scoop.

All for now, kidz! Get your sticky gainzzzz on…



CrossFit Benchmark WOD: “Christine” + CFK Throwdown WOD #3 – Wednesday 11/30

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Benchmark WOD (20 Minute Hard Cap)
3 Rounds
500m Row
12 Bodyweight Deadlifts
21 Box Jumps (20″)

Level 2 -3/4 Bodyweight
Level 1 – 1/2 Bodyweight

Rest 7-10 Minutes

WOD 2 (10 Minutes)
1000m Row*
100 Sit-ups


ALSO – Here is the CFK Throwdown WOD #3


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

Mobility Clinic, Throwdown and Pahhhhhty

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Couple of quick items
1) Reminder that we will be holding our mobility seminar this Saturday, December 3rd, from 8:30AM to 10:30AM at CFK! In lieu of our regular Saturday class schedule, join CFK Coach/Dr. Eric L’italien and Dr. Dara Casparian to learn more about a topic that each and every one of us needs to get better at: mobility and joint health. This seminar is free for all members and will be well worth your time…see you on Saturday!

2) We have a bunch of Rx and Scaled teams already signed up for the CFK in-house throwdown on December 10th – great work! Quite a few others have expressed interest, and have said that they just need a partner. If you’re one of these people, put your name up on the board or talk to a coach! All athletes will be paired with a partner, guaranteed.

3) The throwdown will start at 8:30AM, and should go to around 1:00 – 2:00PM. REMINDER that you will have some time to go home to change, etc, before the party starts at 5:00PM. Don’t forget to bring a Yankee swap gift if you would like, something to snack on, and your favorite booze to sip on. We’ll also have a keg and a bunch of Chipotle for those looking to stoke their beefy gainzzzzzzz.

Couple of great Saturdays coming up – looking forward to it!

“Chazz Brownstein & The Legumes” + CFK Throwdown WOD #2 – Monday – 11/28

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Strict Press

5 Rounds
1 Minute Max Effort: 20s Rest & Rotate
1. Pull-ups
2. Assault Bike/Row
3. Shoulder to Overhead (95,65)

Score = Total Reps/Cal

ALSO!!! Great work, everyone, as we have a bunch of teams ready to go for the throwdown! Get those WOD outfits picked out, and sign-up if you haven’t already…we’ll be sure that you have a partner.


WOD #2: “Chunkin'”

For time:


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

60 Box Jumps (24/20)/(Step-up’s)

60 Push Press

60 Sit-ups

60 Thrusters


“Shelfie” – Saturday – 11/26

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Partner WOD

Partner A- 200m Medball Carry (20/14)
Partner B- AMRAP Power Snatches (75,55)

Snatches cannot begin until sandbag run is en route. Once they return from the carry switch
Score=total snatches

8:00-9:00: Rest

Partner A- 250m Row
Partner B- AMRAP Wallballs

17:00-18:00 Rest

Partner A- 100m Farmer’s Carry (2,1.5)
Partner B- AMRAP Handstand Push-ups

Level 2- (65,45), Push-ups
Level 1- (55,35), Push-ups

CFK Throwdown WOD #1 and “Giblets” – Wednesday – 11/23

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Here is the holiday schedule for the rest of the week:

Wednesday: No 7:00PM class. All other classes normal schedule

Thursday: 8:30AM class only – Happy Thanksgiving!

Friday: 8:30AM and 9:30AM class only – Happy Black Friday…


Remember to sign up for the CFK In-House Throwdown on Saturday, 12/10! If you need a partner, put your name on the board at the gym or talk to one of your coaches and we will be sure to get you a partner!

There will be three WODs, plus a WOD for the final teams. Here is the first workout:

“Flaky Puffs”


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


Wednesday 11/23


Kettlebell work
-Turkish get-up
-Waiter walk

KB abs
Alternating Tabata
1. Weighted KB Sit-up
2. KB Russian Twist

20 Minute AMRAP
20 Kettlebell swings (2,1.5)
300M Run
20 Push-ups
30 Calorie Row

Level 2 (1.5,1)
Level 1 (1,0.75) 15,10,10,20