"Coolio"

Strength
1. Strict Press
5-4-3-2-1
2. Push-press
3-3-3-3

WOD
10-9-8-7-6-5-4-3-2-1
Clean and Jerk (115,75)
Burpee Pull-up

Level 2 (95,65)
Level 1 (75,45), 8-7-6-5-4-3-2-1, Burpee Knees to Chest

– Coaches Tip –
Choose a weight where you can do the first 10 clean & jerks without putting the barbell down.

OLYMPIC LIFTING CLASS 6pm

Warm UP: 2 Rounds: 5 push press 5 push jerk. re-rack 10 pushups, 10 hollow rocks.  2 Rounds: 5 Hang Squat Cleans. Put bar down. 10 air squats 10 jumping lunges.

Complex: 1 squat clean, 2 power clean, 3 push-jerks  @50% 1rm push jerk. *this complex is done for speed, should be light.  8x(1+2+3)

Drill: 10-9-8-7-6-5-4-3-2-1: squat clean and push press  (95/65)

Split Jerk: Work up to a heavy 3 set of 2; 15 min cap

Ca$h Out: 50 ring-dips, 50 pushups

CFK BBQ and KB Club

CFK!

Two quick announcements…

1) CFK Summer BBQ at Casa de VanHaur - Our second annual Weston Farms throwdown will still be taking place!! But we have a schedule change…instead of August 13th, we will be doing it on Saturday, September 3rd. Hopefully you all can still make it (or perhaps even more of you now)! Yes, Francoeur….Tops are still Ops. 

2) CFK Kettlebell Club - we are over the year hump for many of you….10 of you have hit the six month mark. Awesome work! And we have some newbies to the list, and some people who are gaining KB Club momentum….phenomenal work by all of you. Keep it up!! As a reminder for our new members, CFK Kettlebell Club is awarded to members who attend at lead 15 times for a year straight. That commitment will be rewarded with a personalized CFK kettle bell! 

We're getting closer to our first group of inductees…so keep it rolling. 

6 Months

Ros

Greg Mac

Katelyn

Will Berry

Laura Mac

Karen B. 

Glen

Jen Maser

Casey

Jill W

Tailspin

4 Months

Danny

Steph P. 

Matt Morin

3 Months

Ashley S. 

Rob Kelly

2 Months

Brendan 

Jodi. D

1 Month - Welcome to the list!!

Will H. 

Sarah D. 

Justine Morin

John Morin

Matt Leahy

See you at the gym, 

-Mike

"Philbert Aloysius Gregory MacEwan III, Jr."

We love the MacEwan's! And today we honor the family with a partner workout named after their latest addition...

Laura is a beast - we know this. She is almost full term in her pregnancy, and she hasn't skipped a beat at the gym! 

Laura…you inspire us, and we could't be more proud of you! This one's for you...

(and little Philbert)

2 Rounds

2 Min "Race to the Hospital" - One partner does double unders while the other holds a KB (70/53). KB can not touch the ground, switch as often as you want. 

Score = Dubs

Rest 1 minute

2 Min "Close Inspection by Nurse Francoeur" - Power snatch (95/65) while partner holds KB

Score = Power Snatch

Rest 1 minute

2 Min "Boy, Girls or twins" - Tandem clapping burpees

Score = Burpees

Rest 1 minute

2 Min "Dirty Diaper" - One partner does a turf length bear crawl while the other partner does wall balls. 

Score = wall balls

Final score = add up score from all rounds

Cashout: "It Takes a Village (or a CrossFit gym) to Raise a Child"

Class does 25 KB swings and 50 air squats together

"Birrrfffffffffday"

Strength
Hatch Squat Week 6 Day 1

WOD
Every Minute on the Minute for 12 Minutes
3 Power snatches (115,75)
6 Box Jump Overs
6 Wallballs

Level 2- (95,65) 3-5-5
Level 1- (75,35) 3-4-4
ADV- (135,95), 3-6-9

Penalty: For every missed round, run 600m

"Sam"

Weekend Hours - Saturday and Sunday, normal schedule. Monday we are CLOSED

Have a great holiday weekend!

Partner WOD!

20 Minute AMRAP

20 Power Snatch (115/75)

30 Burpee Pull-ups

40 KB Swing (2/1.5)

1000 meter row

One partner works at a time, partition the reps any way you like

"Bruce Leeroy"

WOD
– 1200m Run (2 loops)
25 Sumo DL High Pulls (75/55)
25 Push-presses
25 Wallballs
– 800m Run
20 Sumo DL High Pulls
20 Push-presses
20 Wallballs
– 600m Run
15 Sumo DL High Pulls
15 Push-presses
15 Wallballs
– 400m Run
10 Sumo DL High Pulls
10 Push-presses
10 Wallballs

Level 2- (65,45)
Level 1- (45,25) 800-600-400-200

"Focker"

Strength
Hatch Squat - Week 5 Day 2

WOD - 15 minute time cap
3 Rounds
400m Run
80 Double Unders
40 Sit-ups

Level 2- 25 dubs
Level 1- 300m run, Singles

OLYMPIC LIFTING 6pm Only

Warm Up: 20 Hollow Rocks, 20 mountain climbers 3 Rounds. Then, 3 Rounds: 20 Sidebends, 10 snatch-grip push press, 5 Power Snatch, 5 Hang Squat Snatch

EMOM 12: Odd: 5 Snatch Balance, Even: 3 (touch-and-go) Snatch  (95/65)

Complex: 1 Low Hang, 1 Hang, 1 tall, and 1 full Squat Snatch: 5(1+1+1) Ascending

OHS: Work up to a heavy 1 RM. (15min cap)

"Meaty von Beeferson"

Strength
1. Power Clean
3-3-3-3
2. Push Jerk
2-2-1-1-1

WOD
Tabata Stations
1. Hang Power Clean (155,105)
2. Bike/Row
3. Push-up
4. Kettlebell Swing (2, 1.5pd)

Complete 1 full Tabata at each station. Rest 1 minute between each exercise

Level 3 – 135, 95 / 1.5, 1pd
Level 2 – 115, 75 / 1pd, 0.75pd
Level 1 – 95, 55 / 0.75pd, 0.5pd

"Slider"

Skill
Pull-ups

WOD
3 Rounds
2 Minutes Max Pull-ups
2 Minutes Max Wallballs
2 Minutes Max Cals on Rower
2 Minutes of Max Double Unders
2 Minutes Rest

Score = Total Reps
Double unders divided by 5

Level 1- Ring Rows/Singles

Viva la Percella

Strength
Hatch Squat Program - Week 5 Day 1

Partner WOD
15 Minute AMRAP
5 Thrusters (115,75)
6 Burpees
7 Box Jumps (24/20)

*One partner completes one full round of the workout while the other partner rests.

Level 2 (95,65)
Level 1 (75,45)

Summer Schedule and Whiteboards

All,

Looking forward to seeing everyone who can make it to the beach today! It looks to be a perfect beach day…

Anytime after noon is good. Rumor has it that we might be joined by VanHaur's dance moves, the Will Berry head, and BOTH of coach Jimmy's pectoral muscles….so……..

Two things:

1) Summer Schedule: Based on feedback from our weekday morning classes, we will be shifting the Monday through Friday morning schedule for the duration of the summer. The early 5AM and 6AM will stay the same. We will be adding an 8:30AM class, with the 9:30AM to follow. We will be suspending the 10:30AM class until after the fall. This is for weekdays only, not weekends. Please let me know if you have any questions/comments on this. 

2) Whiteboard/PR Board: I have done a very sub-par job on keeping to a consistent process updating our boards that display the benchmark workouts, gym PR's, etc. That will now change, as coach Axel will be the Whiteboard Master. Axel, and ONLY Axel, will now be responsible for updating the information on these boards. 

We have not provided clear guidance on this process, and we own that. SO….moving forward, if you will be attempting a board-worthy lift/movement, please be sure a coach is available to judge your standards. If you get a board-worthy lift/etc, put it on the PR board and underline it. Axe will then update the big boards from there. Take the judging process with a grain, as it is not feasible for ALL whiteboard activities to be judged (e.g. Murph or some of the longer Hero WODs). But if you are going for a Max Oly, or Grace, or Dubs, or OHS, etc, grab a coach if you think it will be board-worthy. 

Again, any questions let me/any of your coaches know. 

See you at the beach, 

-Mike

CrossFit Hero WOD: Morrison

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14 pound ball
Box jump, 24/20 inch box
Kettlebell swings, 1.5/1.0 pood

"Fake Chow"

Strength
Deadlift
3-3-3-3-3
-Between sets complete 5 Single leg deadlifts each leg with a KB or DB

WOD
15 Minute AMRAP
10 Toes to Bar
15 Sit-ups
10 Plank Ups
100m Run

"Dumps Like a Truck"

Strength
Hatch Squat Program - Week 4 Day 2

WOD
3 Rounds - 15 minute hard cap
15 Chest to Bar Pull-ups
15 Lateral Barbell Burpees
15 Shoulder to Overhead (135,95)

L2 – 115, 75 / 10 C2B
L1 – 95, 55 / Regular pull ups

OLYMPIC LIFTING 6pm Only

Warm Up: Warrior Stretch 10 each arm.

3 Rounds: 10 Hang Cleans, 5 Hang Squat Cleans, 10 Push Press

10 Medicine Ball Cleans and 40 Med Ball Sit-ups

Press Complex: 8MIN (95/65)

5 Jerks, 4 Push Press, 3 Strict Press  * Score equals total rounds  OR until Strict Press fails.

Clean Complex: 2 Squat Cleans + 3 Front Squats + 1 Jerk

4 sets (2+3+1) climbing

EMOM 10 Power Clean and Jerk: 4 @ (50%)1rm

"Tops Ops"

WOD
1 Mile Run
5 Muscle-ups
25 Power Cleans (115,75)
4 Muscle-ups
20 Power Cleans
3 Muscle-ups
15 Power Cleans
2 Muscle-ups
2000m Row

Level 3 -3-2-1-1 Muscle-ups
Level 2 (95,65), Ring Dips x3 or Push-ups x4
Level 1 (75,45), Ring Dipsx 2 or Push-ups x3
ADV- MUPs x2- Only if you can do 5+ UB

"Bipolar Bear"

Strength
Push Press
3-3-2-2-1-1

WOD
10-9-8-7-6-5-4-3-2-1
Burpee Box Jumps
Toes to Bar
Kettlebell Swings (2,1.5)

Level 2 (1.5,1)
Level 1 (1,0.75)

"Dougggggggg"

Strength
Hatch Squat Program - Week 4 Day 1

WOD
AMRAP 12
15 Power Snatches (75,55)
20 Thrusters
60 Double Unders

Level 2 (65,45)
Level 1 (55,35)

"Hundo's"

Partner WOD!

600m run (together)

100 Deadlifts (135/95)

100 T2B

100 Shoulder to Overhead

200 Double Unders

100 Power Cleans

600m run (together)

"Weebles Wobble"

Mobilize & Stabilize
Hip and Hamstring Health
-Roll and Stretch
-Single Leg DL crossovers
-Bandy side steps

WOD
1000m Row
400m Run
40 Front Rack Lunges (95,65)
Rest 1 Minute
750m Row
300m Run
50 Push-ups
Rest 1 Minute
500m Row
200m Run
60 Sit-ups

Level 2 (75,50), 40 Push-ups
Level 1 (65,35), 30 Push-ups

"Mouth"

Strength
Hatch Squat - Week 3 Day 2

WOD
AMRAP 12
15/12 Cal Row/Assault Bike
20 Kettlebell Swings (1.5,1)
50 Double Unders

Level 2- (1,0.75), 10/8 Cals, 25 Double Unders
Level 1- (0.75,0.5), 8/6 cals, 50 Single Unders

Olympic Lifting Class 6pm Only

Warm Up: 2 Rounds- 10 Snatch Grip DL from shins, 10 Snatch Pulls, 5 Power Snatch, 5 Squat Snatch.  *complete 50 supermans and 50 situps before and after warm up.

Heaving Snatch Balance: 5x3 climbing.  *sit at bottom of snatch balance for a 8 count, stand with bar locked out over head for another 8 count.

Snatch Speed Drill: 2 Power Snatch 1 Squat Snatch: 10x(2+1)  Use 50% of your power snatch 1RM.

OHS: 8x4 climbing.  * pause in squat for 4 count.