On Chalk...

Hi All

A few quick notes on the chalk situation at the gym...

1) My apologies for the lack of chalk over the past few days. Our last order of chalk was a smaller one, and we went through it very quickly. It was also unavailable for reorder from our normal supplier, and we had to order it from a different place. It is coming. 

2) Please understand that this is a supply issue, NOT a cost issue. While some have commented that we are being "cheap" with the chalk supply - hopefully you're mostly kidding ;-) -  it is truly an order/supply issue that we are going to fix. 

3) All of that said, context is also appropriate around this topic. While chalk is very useful for what we do at the gym, it is not essential. It should be used as a tool, not a crutch. Some gyms (Reebok CrossFit in Hingham being one of them) do not even allow chalk at their facility. Others in Boston require that their members bring their own. Some of our members do this, and if availability of chalk (or lack thereof) dictates your decision to do/not do a given workout, then we encourage that for you as well. 

4) There IS etiquette when it comes to using chalk. We should all know the difference between using it as a safety tool (put a little on your hands and brushing the excess back in the bucket) and abusing it (taking a bath in it to where your face and body are covered and the floor looks like a scene from Scarface). 

Bottom line here is that we will fix this; we want safe and happy members, and want your experience at CFK to be the best one possible. I hope we have earned the benefit of the doubt when it comes to things like this! And if we haven't yet...that's ok - we will continue to try and earn that benefit/trust from each of you when it comes to your safety and experience at the gym. 

Lastly, I am always available to talk further about this or anything else CFK. While we want you to provide feedback to the coaches, things like this ultimately fall on me. Please call or text me literally at any time (802-922-6324) or grab me at the gym. I love the passion that you all have for the CFK family and facility, and 100% encourage a meeting or dialogue when it comes to important topics like this. 

Thanks everyone! See you at the gym...

-Mike

"Boss Hoggin'"

Summer Time Abs - 2 Rounds, 1 minute each
Jackknives
Flutter Kicks
Plank-ups
Hollow-Rocks

Partner WOD
600m Run Together
42 Thrusters (95,65)
42 Pull-ups
600m Run Together
30 Thrusters
30 Pull-ups
600m Run together
18 Thrusters
18 Pull-ups

If you have a sub 4 Minute Fran complete the ADV version

Level 2 (75,50)
Level 1 (65,35)
ADV- (115,75), Chest to Bar Pull-ups

"Clean Pipes"

Strength
With a Partner
Squat Clean and Jerks
Minutes 1-3- 12 Clean and Jerks @80% of Max
Minutes 3-6- 10 Clean and Jerks + 10/5lbs
Minutes 6-9 + 8 Clean and Jerks + 10/5lbs
Minutes 9-12 + 6 Clean and Jerks + 10/5lbs
Minutes 12-15 4 Clean and Jerks + 10/5lbs

– Work with your partner to complete the number of reps/interval. Try to work in with someone of similar ability, or use 2 bars

WOD
10 Minute AMRAP
1 Hang Power Clean (155,105)
1 Burpee Lateral Jump
2 Hang Power Cleans
2 Burpee Lateral Jumps
3 Hang Power Clean
3 Burpee Lateral Jumps
…..
Level 3 (135,95)
Level 2 (115,75)
Level 1 (95,55)

"The McCracken"

Strength
Hatch Squat - Week 3 Day 1

WOD
AMRAP 12
15 Calorie Row
15 Box Jumps
15 Wallballs
15 Toes to Bar
 

– Coaches Tip –
Rounds should be fast and unbroken or very close to unbroken. If you cannot keep up a high power pace scale the reps!

CrossFit Hero WOD: Ryan

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Five rounds for time of:

7 Muscle-ups

21 Burpees to 12" target

Level 2: 21 pull-ups/21 dips

Level 1: 21 ring-rows/21 push-ups

CrossFit Benchmark: "Isabel"

Strength: Benchmark WOD (10 Hard Minute Cap)
“Isabel”
30 Snatches for Time (135,95)

Level 2 (115,75)
Level 1 (95, 50)

If you are scaling the weight on the workout you should be aiming for 70-75% of your 1 rep max snatch

WOD 2
4 Rounds
300m Run
40 Double Unders

"Booty Time"

Strength
Hatch Squat Program - Week 2 Day 2

WOD
AMRAP 12
10 Shoulder to Overhead (155,105)
20 Wall Balls (20,14)
50 Double Unders

Level 3 – (135,95)
Level 2 – (115,75)
Level 1 – (95,45)

"The Friend Zone"

CFK Bring-a-Friend Day! All classes...

Partner WOD

20 min AMRAP

200m med ball run (partners alternate as needed)

20 KB Lunges (53/35)

20 burpees

20 pull-ups/ring rows

20 KB Swings

"Busty McChesty"

Strength
Bench Press
5-5-5-5-5

WOD
25 Deadlifts (225,155)
50 Burpees
25 Deadlifts

Level 3- (185,135)
Level 2 – (155, 115)
Level 1- (135,95)

Bring-a-Friend, Beach & BBQ

OK animals…Summer is HERE! Mark your calendars for these upcoming activities:

1) CFK Bring-a-Friend Days: We will be hosting more of these throughout the summer! The next one is THIS Wednesday, June 8th. 

2) CFK Beach Party: On Sunday, June 26th we will be hanging on the Standish Shore Beach in Duxbury, and all of CFK are invited. Mike & Erin's will be home base for parking (1 Bradford Rd, Duxbury), with the opening to the beach a couple hundred yards away (about a minute walk). Bring the kids, coolers, corn-hole, meats and Tito's. Start time is 11:00AM!

3) 2nd Annual CFK BBQ at Casa de VanHaur: On Saturday, August 13th, we will be hanging in the legendary Weston Farms, Duxbury! Peter and Ashley will once again be hosting, so bring your bathing suits…annnnnnd of course, the kids, coolers, corn-hole, meats and Tito's….Start time TBD

Hopefully y'all can make it!

-Mike

"Chicken Legs"

Strength

Hatch Squat Program - Week 2 Day 1

WOD

AMRAP 12

15 Toes to Bar
12 Hang Power Cleans (115/75)
9 Toes to Bar
6 Thrusters

"Harry"

Partner WOD!

50 Box Jumps 24″/20″

100 Pull-ups

150 sit-ups

200 Double Unders

*1.5 Mile Run

200 Double Unders

150 Sit-ups

100 Pulll-ups

50 Box Jumps 24″/20″

*Partner A will run 800m, once completed they will tag Partner B to run 800m, Partner B will then tag Partner A, Partner A will Run 400m….

"Greasy Fast"

Strength

Hatch Squat Program - Week 1 Day 2

WOD

3 Rounds

In 2 minutes, complete:
200m Run
AMRAP Double Unders
Rest 1 minute

Then

2 Rounds

In 2 minutes, complete:
200m Run
AMRAP Burpees
Rest 1 minute

"Catalina Wine Mixer"

#beachseason  Tabata
1. Hollow Rocks/Plank Hold
2. Bicycle Abs/Sit-ups

PARTNER WOD
100 Calorie Row
80 KB Snatch (53/35)
60 Burpee pull-ups
400m KB Carry as a team- one person must carry the kb at all times
60 Burpee pull-ups
80 KB Snatch
100 Calorie Row

Partition the reps during the partnership as you choose

Level 2- (1,0.75) 80-60-40-400
Level 1- (0.75,0.5) 60-40-30-400

OLY Class 6pm Only

Warm Up- 3 Rounds: 10 Tall power cleans, 10 push press 10 squat cleans. (20 Plank up/down's in between rounds)

Complex: 1 squat clean (pockets) + 1 squat clean + 2 push jerks

5(1+1+2) Increase weight as you go.

Split Technique: From the rack, stay around 50% of 1 rep Max

8 x 2

Clean & Jerk: Work up to a 1 rep max 

15 min max

CrossFit Kids & CFK Kettlebell Club

CFK!

Thanks again for all that came out to support Memorial Day Murph. It is, in my opinion, the best CrossFit tradition that we have…and it was phenomenal to see so many come out on their holiday in support of a great cause. We are donating over $500 to the Lt Michael P. Murphy Scholarship Fund…you all delivered, as you always do. 

Couple items:

1) CrossFit Kids - we will be holding two CrossFit Kids classes per week with Coach Brooke this summer! Details are coming, and we are looking to get an idea of headcount. Please email Erin (erinmporter17@gmail.com) if you are interested in having your daughter/son participate. We will release details (cost, days of week, times, ages, etc) ASAP

2) CFK Kettlebell Club - Here is the latest list of those who are committing to 15+ classes per month. Sh*it's gettin' real! Great job!!

5 Months

Ros

Greg Mac

Katelyn

Will B. 

Laura Mac

Tailspin Malaspino

Karen B

Kristen K

Glen D

Jen Maser

Casey 

Jill W.

3 Months

Danny

Steph P

Matt Morin

2 Months

Rob Kelly

Jackie

1 Month

Brendan

Petey

Oleg

Jodi D. 

Rich V. 

See you this week, 

-Mike

"Snugg Life"

Strength
Power Clean
3-3-3-3-3
 

WOD
3 Rounds
15 Shoulder to Overhead (115,75)
30 KB Swing (53/35)

Level 2- (95.55) (35/25)
Level 1- (75,35) (25/18)

Midline Ca$h-out

2 Rounds 

1 minute of hollow-rocks

1 minute of sit-ups

1 minute of plank hold

1 minute of jackknives 

"Jazz Hands"

Strength
Hatch Squat Program - Week 1 Day 1

WOD
12 Minute AMRAP
15 Deadlifts (225,155)
15 Toes to Bar
15 Wallballs

Level 2- (185.115)
Level 1- (135,95)

"Murph"

From CrossFit.com:

"In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it."

Join us for this great CrossFit Memorial Day tradition. All from the community are welcome, donations to the Lt. Michael P. Murphy Scholarship Fund are encouraged

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

"The Assassin"

Partner WOD!

3 Rounds for time

100 KB Lunges (53/35) - Split however you want; partner holds plank while other lunges

100 Sit-ups (50 each, one partner works at a time)

1000m row (split however you want)

100 KB Swings (50 each, one partner works at a time)

"Creepin'"

Strength
Push Press
10-8-6-4-2

WOD
15 Clean and Jerks (135,95)
30 Toes to Bar
10 Clean and Jerks
30 Toes to Bar
15 Clean and Jerks

Level 2 (115,75), 20 toes to bar
Level 1 (95,45), 15 Toes to Bar