"Dumps Like a Truck"

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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

"Mouth"

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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.

On Chalk...

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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

"Clean Pipes"

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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)

Bring-a-Friend, Beach & BBQ

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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