Author Archives: Carrie

20 July 2015

STRENGTH: 

Back Squat

5/5/5+ @ 65/75/85% (Add 10 lbs)

Accessory Work:  5 x 10 Goblet Lunges (53/35)

 

WOD: 

AMRAP:  5 Minutes

5 Thrusters; 5 Pull Ups (Rx: 95/65)

Rest 2 Minutes

AMRAP:  5 Minutes

10 Sit Ups; 30 DUs

Rest 2 Minutes

AMRAP:  5 Minutes

5 Ring Dips, 5 Hang Cleans (Rx:  95/65)

 

CORE:  

40  Supermans to Hollow Rock

 

 

PLEASE GIVE US YOUR FEEDBACK: 

If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

19 July 2015

NEWS/ANNOUNCEMENTS:

Congrats to Jamie B. on his 5th place finish in the Master’s Division today at Commonwealth/SuperFit Competition in Delaware today.

On Sunday, Carrie E. (Eva) will be competing in the Black and Red Open Weightlifting Meet at CrossFit Route 7.  She is set to lift around 12 noon, so if you are free, please head on over to cheer her on.

 

 

 

SUNDAY SCHEDULE: 

Open Gym:  10 a.m. to 12 p.m.

Free Intro Class:  12 p.m. to 1 p.m.

 

 

PLEASE GIVE US YOUR FEEDBACK: 

If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

18 July 2015

SATURDAY FREE INTRO CLASS:  12:30 p.m. 

 

WARRIOR (9:00 a.m.)

A.  20 Minutes to Complete:

3 Rounds: 

  • 4 Deficit HSPU (6″/4″)
  • 8 TTB (STRICT)
  • 12 Alternating Pistols 

B.   For Time:

 

  • 20 OH Squats (135/95)
  • 30 KB Swings (70/53)
  • 40 Wall Balls (30/20)
  • 50 DUs
  • 50 Calorie Row
  • 50 DUs
  • 40 Wall Ball Shots
  • 30 KB Swings
  • 20 OH Squats

 

 

 

WOD (10:30 a.m. and 11:30 a.m.)

STRENGTH:  

Ring Dip Baseline Test/Retest

 

WOD:  

10 RFT:

10 KB SDHP (A:  70/53; Rx: 53/35)

10 KB Goblet Squats

 

CORE:  

Turkish Get Ups (A: 20; Rx: 16; S: 10)

 

 

 

PLEASE GIVE US YOUR FEEDBACK: 

If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

17 July 2015

STRENGTH:

Clean Ladder

90 seconds to perform lift at each station with 5 Burpee buy in

M:   95/115/135/145/155/165/175/185/195/205+

F:  65/75/85/95/105/115/125/135/145/155+

* Work Until Failure

 

CONDITIONING WOD: 

5 RFT:

  • 20 Calorie Row
  • 10 TTB

 

CORE: 

BB Front Squat Holds:  3 x 30 seconds

 

 

 

PLEASE GIVE US YOUR FEEDBACK: 

If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

16 July 2015

STRENGTH/SKILL:

Ring Dip Baseline Test/Re-Test

 

WOD:

For Time:

Run 400m

30 Push Press (Rx: 95/65; S: 75/55)

30 Front Rack Lunges

Run 400m

20 Push Press

20 Front Rack Lunges

Run 400m

10 Push Press

10 Front Rack Lunges

Run 400m

 

CORE:

50 V-Ups

 

Heavy Lifters Club (HLC) Registration:  

Just a few Spots Left!  Our next Heavy Lifters 6-Week Oly Course kicks off on Wednesday, 15 July at 7:30 p.m.  This course will run for 6 weeks on Wednesday nights.  The focus of this cycle is the Clean. The cost of the course is $60.00 ($10 per class).  To register and enroll in the class please  click on the link below for HLC Registration.   We only have 12 spots available, so don’t wait until it is too late to sign up!

HLC REGISTRATION

 

PLEASE GIVE US YOUR FEEDBACK: 

If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

15 July 2015

STRENGTH: 

Strict Press

5/5/5 @ 40/50/60%

 

WOD:

AMRAP: 10 Minutes

10 Deadlift (A: 225/155; Rx: 185/125; S:  155/105)

20 Push Ups

30 DUs

 

CORE: 

50 Plank Cross Body Knee Crunch

 

Heavy Lifters Club (HLC) Registration:  

Just a few Spots Left!  Our next Heavy Lifters 6-Week Oly Course kicks off on Wednesday, 15 July at 7:30 p.m.  This course will run for 6 weeks on Wednesday nights.  The focus of this cycle is the Clean. The cost of the course is $60.00 ($10 per class).  To register and enroll in the class please  click on the link below for HLC Registration.   We only have 12 spots available, so don’t wait until it is too late to sign up!

HLC REGISTRATION

 

PLEASE GIVE US YOUR FEEDBACK: 

If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

14 July 2015

Its Bring a Friend Day once again at CFK!  You are invited to bring a friend or family member to workout with you at any of our regular scheduled classes on Tuesday!  

 

STRENGTH:/SKILL 

Ring Dip Baseline Retest/Test

 

PARTNER WOD:  

AMRAP:  15 Minutes

  • 5 Wall Balls (20/14)
  • 5 KB Swings (53/35)
  • 10 Wall Balls
  • 10 KB Swings
  • 15 Wall Balls…

Increase each round by 5 Reps

While 1 Partner completes work, the other Partner runs 200m.  Switch upon return from each run.

Score is total number of Rounds + Reps completed as a Team

 

 

CORE:  

Tabata Flutter Kicks

 

 

Heavy Lifters Club (HLC) Registration:  

Just a few Spots Left!  Our next Heavy Lifters 6-Week Oly Course kicks off on Wednesday, 15 July at 7:30 p.m.  This course will run for 6 weeks on Wednesday nights.  The focus of this cycle is the Clean. The cost of the course is $60.00 ($10 per class).  To register and enroll in the class please  click on the link below for HLC Registration.   We only have 12 spots available, so don’t wait until it is too late to sign up!

HLC REGISTRATION

 

PLEASE GIVE US YOUR FEEDBACK: 

If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

13 July 2015

 

UPCOMING EVENTS: 

TUE, 14 JULY:  Bring a Friend Day

WED, 15 JULY:  Next HLC 6-Week Oly Cycle Starts at 7:30 p.m. (Registration Link Below)

 

STRENGTH: 

Deadlift

5/5/5 @ 40/50/60%

 

WOD:  

15-12-9-6-3

Snatch (A:  135/95; Rx: 115/75; S: 95/65)

C2B Pull Ups

Box Jumps (24/20)

 

CORE:  

100 Plank Jacks

 

 

Heavy Lifters Club (HLC) Registration:  

Just a few Spots Left!  Our next Heavy Lifters 6-Week Oly Course kicks off on Wednesday, 15 July at 7:30 p.m.  This course will run for 6 weeks on Wednesday nights.  The focus of this cycle is the Clean. The cost of the course is $60.00 ($10 per class).  To register and enroll in the class please  click on the link below for HLC Registration.   We only have 12 spots available, so don’t wait until it is too late to sign up!

HLC REGISTRATION

 

PLEASE GIVE US YOUR FEEDBACK: 

If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

12 July 2015

SUNDAY SCHEDULE: 

Open Gym:  10:00 a.m. to 12:00 p.m.

Free Intro Class:  12:00 p.m. to 1:00 p.m.

 

 

Heavy Lifters Club (HLC) Registration:  

Just a few Spots Left!  Our next Heavy Lifters 6-Week Oly Course kicks off on Wednesday, 15 July at 7:30 p.m.  This course will run for 6 weeks on Wednesday nights.  The focus of this cycle is the Clean. The cost of the course is $60.00 ($10 per class).  To register and enroll in the class please  click on the link below for HLC Registration.   We only have 12 spots available, so don’t wait until it is too late to sign up!

HLC REGISTRATION

 

PLEASE GIVE US YOUR FEEDBACK: 

If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

11 July 2015

Heavy Lifters Club (HLC) Registration:  

Our next Heavy Lifters 6-Week Oly Course kicks off on Wednesday, 15 July at 7:30 p.m.  This course will run for 6 weeks on Wednesday nights.  The focus of this cycle is the Clean. The cost of the course is $60.00 ($10 per class).  To register and enroll in the class please  click on the link below for HLC Registration.   We only have 12 spots available, so don’t wait until it is too late to sign up!

HLC REGISTRATION

 

SATURDAY FREE INTRO CLASS @ 12:30 p.m. 

 

WARRIOR (9:00 a.m.):  

A.  20 Minutes

Work to a Heavy Hang Power Snatch +  Snatch

B.   For Time:

  • 27 Calorie Row
  • 27 Thrusters (95/65)
  • 21 Cal Row
  • 21 Thrusters
  • 15 Cal Row
  • 15 Thrusters
  • 9 Cal Row
  • 9 Thrusters
  • 15 Cal Row
  • 15 Thrusters
  • 21 Cal Row
  • 21 Thrusters
  • 27 Cal Row
  • 27 Thrusters

 

 

WOD (10:30 and 11:30 a.m.):  

WOD:

AMRAP: 15 Minutes

  • 3 Thrusters (Rx: 95/65; S: 75/55)
  • 6 TTB
  • 9 Russian KB Swings (53/35)
  • 12 Jumping Lunges

 

CORE:

25 Barbell Roll Outs

 

 

PLEASE GIVE US YOUR FEEDBACK: 

If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.