"Hard Scrabble"

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Strength
Back Squat

2-2-1-1

Front Squat 

2-2-1-1

 

WOD
3 Rounds
1 Minute of Max Double Unders
30s Rest
1 Minute of Max Toes to Bar
30s Rest
1 Minute of Max Calories on the Rower
30s Rest

Score = 3 Totals

Olympic Lifting Class 6pm Only

Warm Up:  25 Jumping Squats, 25 Pushups, 25 Jumping Lunges, 25 Dips (box) 2 Rounds. Then, 10 Front Squats, 10 OHS, 10 Sotts Press

Drill: 10-9-8-7-6-5-4-3-2-1 Goblet Lunges (1=both legs) 1-2-3-4-5-6-7-8-9-10 Power Snatch+OHS 50% of 1 rm

Complex: 1 Power Snatch + 1 Squat Snatch + 2 OHS    6(1+1+2) Ascending

Drill/Strength: Work up to a heavy Heaving Snatch Balance  (from the rack)

"Steph"

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Sadly, CFK, today is Steph's last day...

Steph, we are so happy that you found us during your visit to the states! We loved having you with us during your time here; your work ethic, attitude, smile and spirit made everyone around you better... 

We're proud of you, and we'll miss you! You better come visit us...and we're looking forward to that first partner WOD over Skype/Facetime...

Stay in touch please!!!

Love, 

CFK

Strength
Snatch
3-3-3-3-3

WOD
4 Rounds of
10 Overhead Squat (115,75)
15 Calorie Row
20 Wallballs
25 Kettlebell Swings (1.5,1)

Level 2 (95,55)
Level 1 (75,35)

"Vermin Supreme 2016"

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Remember new Saturday class times! They are 8:30AM and 9:30AM...NO 10:30!

Partner WOD!

AMRAP 25

Cash-in: 200 Double Unders

5 Push Jerks (155/105)
10 Power Cleans
15 Wall Balls (20/14)
20 Kettlebell Swings (2/1.5)

Partition the reps however you want

*After every 3 rounds completed, do another 100 Double Unders

Level 4: (135/95)(1.5/1.0)

Level 3: (115/75)(1.0/.75)

Level 2: (95/65)(1.0/.75)(Singles)

Level 1: (75/55)(.75/.5)(Singles)

Saturdays, K4K and a Magic Show

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‘Mornin’ fitness enthusiasts…

 

Couple of quick announcements:

 

1) Saturday Schedule: We are making a change to the Saturday schedule, based on feedback from the gym. Many, many folks have requested an 8:30AM class, which we will be offering from now on. The 10:30 class will no longer be available. While I hate to remove a class, you all have voted with your feet that the 10:30 slot is not a desirable one (we have no “regulars” here and most of the time attendance is 2-4 people). So official Saturday class offerings are 8:30AM and 9:30AM. Thank you all for your feedback!

 

2) KettleBells4Kids: This year we will again be hosting a fundraiser for the phenomenal charity KettleBells4Kids, an organization that raises money and awareness for homeless children in our state and country. On Saturday, September 10th, all class time will be devoted to this workout (see link below). We will run heats all morning, and encourage members and non-members alike to do the workout. Donations are encouraged and appreciated!

 

See the workout here: http://www.kettlebells4kids.org/index.php/workout/

 

3) Don’t forget about the Second Annual CFK Tops Ops Summer Slam BBQ Bash that May or May Not Include a Jumpy House, Foam and Skinny Dipping sponsored by Titos, KillCliff, Chipotle and the Reebok Nano 6.0: All are welcome to join us at Casa de VanHaur on Saturday, September 3rd for some scenery and wildlife fun (thank you for hosting, Ashley and Peter!!!!). Bring some sun block, a bathing suit, kiddos, adult beverages, one dirty joke, and an overall good time. And if there’s enough money left over, we’ll be booking a 90 minute Magic Show with Jimmy “Don’t Call Me Chris Angel” Monaghan!! Prepare to be dazzled...

 

All for now. 

-Mike

"Pimp Limp"

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Strength

Hatch Squat Program - Week 12 Day 2....FINAL DAY!

WOD

12 Minute AMRAP
12 Deadlifts (165,110)
6 Shoulder to Overhead
12 Box Jumps (24,20)

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

Olympic Lifting Class 6pm Only

Warm Up: 3 Rounds of: 10 Slam Balls and 10 Russian Twits. Then, 3 Rounds: 10 Split Jerks (no barbell), 10 Jumping Lunges, and 10 Front Rack lunges.

Complex: 1 Squat Clean + 2 Front Squats +1 Jerk  5(1+2+1) Ascending

Drill: 10-9-8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8-9-10 

Squat Clean&Jerks/Strict Pull Ups

Strength: Work up to a heavy 1 rep Split Jerk 

"Boiler Room"

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Strength
Hatch Squat Week 12 Day 1

This is our last week of Hatch, and we will retest our 1RM for back squat and front squat next week. IF YOU ARE BEHIND on the Hatch schedule, we highly, highly recommend you finish the cycle. You can either complete is as accessory work, or substitute a given strength component of a given day. The squat is one of the best things you can possibly do for your strength and conditioning...so we will support you finishing this cycle in any way you need to. 

Great work during this three month stretch. We have squatted. A lot. And you're stronger for it...

WOD
AMRAP 12
10 Shoulder to Overhead (155,105)
15 Toes to Bar

Level 3 (135,95)
Level 2 (115,75)
Level 1 (95,55)

"Fever Dog"

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Strength
Hatch Squat Week 11 Day 2

WOD
AMRAP 12 with an EMOM*
3 Wall Climbs
9 Knees-to-Elbow
15 Wall Balls (20/14)

*EMOM 3 burpees

Olympic Lifting Class 6pm Only

Warm Up: 3 Rounds; 5 Wall Climbs, OH lunges (turf).  Then, 10 Wide Grip Push Press, 10 OHS. 3 Rounds.

Drill: 50-40-30-20-10 Air Squats (holding 25/10 plate OH)  

5-4-3-2-1 Squat Snatch (125/105)                                                                     

Complex: 1 Hang Squat Snatch + 2 Power Snatch +3 OHS.  (95/65) * This complex is meant to be repetitive but light.  8(1+2+3)

Strength: 5x5 Front Squat, 5x5 OHS*work up to a heavy set of 5 on each.