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CFK Community WOD: “Jack’s Army” & Prehab – Saturday 8-18

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As many of you know, CFK members Will & Erin Berry have a nephew, Jack, who was diagnosed with bone cancer on 7/11/18. Jack and his family have moved to Boston from Montana so that Jack may receive the top-level care that Boston’s Dana Farber Cancer Institute provides.
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Jack and his family will be a part of our community over the coming year, and we will be honored to be a part of “Jack’s Army” from now on as Jack prepares to kick cancer’s ass.
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In the spirit of Jack’s fight, today we will work out with/for Jack’s family. Coach Eric’s Prehab class will still take place from 7:30AM to 8:30AM. After that, we will be running heats throughout the morning as we complete the partner WOD “below…to be clear, we will not be running the 8:30AM and 9:30AM classes today. Instead, we will be running 20 minute heats of this workout throughout the morning, starting at 9:00AM.
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Many of you have signed up for heats at the gym. If you have not – no problem at all! There will be plenty of heats available after 10:20AM.
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This is a community event that is open to ALL, not just CFK members.
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Below is a link to the GoFundMe page, along with some text about Jack’s story. We will also happily accept donations for Jack at the gym today.
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Reminder for all…please be patient with parking, and consider the lot on the other side of Bay Rd. if the CFK lot happens to be full.
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This one hits close to home, guys. Saturday morning will be particularly meaningful for all of us; let’s show Jack that he is far, far from alone as he takes up this battle.
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Jack Berry is a ten year old from Missoula, Montana. He loves running, hiking, mountain biking, hockey, and playing guitar.  His parents are Kate and Cooper. He has two younger brothers, David and Patrick.

On July 11, 2018 Jack Berry was diagnosed with a fractured femur and osteosarcoma. Osteosarcoma is a cancer of the bone. The Berry family has chosen to have Dana-Farber Cancer Institute and Boston Children’s Hospital guide and manage Jack’s care. Their treatment program is one of the world’s best. The Berry Family of five has made the journey across the country and will be far away from home for the foreseeable future.

The money raised here will be used for medical expenses, meals, travel costs, living expenses, etc. Kate is a nurse and Cooper is a firefighter, both will be away from their jobs during Jack’s treatment. Anything that you can contribute, no matter how small, will help ease the financial burden that the Berry Family is facing. Jack’s dad will be making all withdrawals to use these funds for whatever the family needs most.

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Today…we work for Jack.
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WOD: “Jack’s Army”
In 15 minutes
200 Double Under Buy-in
-Then-
6 Rounds
5 Power Cleans (135/95)
10 Box Jumps
15/12 Cal Row
In the remaining time, AMRAP Burpees*
Partition the jump rope however you want. After, one partner will complete a full round of the 5/10/15, and then alternate.
Once the six rounds are completed, partition burpees however you want.
*The goal of this workout is to get to the burpees asap, and get as many burpees as possible. Ideally you get to the burpees at the 10-12 minute mark. CFK will be donating 11 cents (Monday is Jack’s 11th birthday) for every burpee completed throughout the day  to Jack’s GoFundMe page.
Scaling
300 singles
(115/95) or (95/75) or (75/35)
Box Steps
12/9 Cal Row
In lieu of Power Cleans, those foreign/new to the movement can do KB swings
 Prehab with Coach Eric **7:30AM**

LQ

  • Warmup:
    • Jog 400m
    • Worlds greatest stretch
    • Frogger one length
    • Gastroc stretch
    • Single leg hops to sprint start
    • Side plank with Hip ABD/flex/ext
  • Play:
    • relay!
  • Mobility:
    • Third world squat 3minutes
    • SL quad/hip flex stretch
    • Squat with low/high pull 2minutes ea
    • Banded lateral distraction pidgeon 2mins ea side
    • Banded flexion 2 mins ea side
    • Lacrosse ball glute smash with IR/ER
    • Lacrosse ball hamstring
    • Third world squat 2 minutes
  • Stability:
    • Tabata:
      • Glute bridge with hip ABD Banded
      • Glute bridge with SL lift
  • Cool down
    • Stretch