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Week In Preview – May 8th, 2017

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Thanks to everyone who showed up to Girls On The Run this weekend!  CFK showed some serious support!

This weekend we have another event with Mudder’s Day Madness, a fun mud run in support of a great cause close to the hearts and homes of some of our members.  Check out the info here!

The heart of CrossFit is not burpees and barbells.  It’s not how much you can lift or how fast you can do Fran, Grace, or any of the other benchmark WODs.  The heart of CrossFit is in the community, working together for a goal and supporting each other no matter what.  We see this time and again with events like this past weekend with the 5k and throughout the year.

The CFK community has also rallied behind resident weightlifter Shannon Beasley to show support as she goes to her first USA Weightlifting Nationals, her second national level Weightlifting meet.  If you want to watch her lift in Chicago, tune in to this link on Sunday, May 14th.  She’ll be on at 1:30 p.m. CST, 2:30 p.m. EST, on the BLUE platform.

After all this support and teamwork, let’s get together for a little fun before one of our toughest workouts of the year!  We’ve got Murph on Memorial Monday, but before then let’s all learn the story.  We’ll be hosting a viewing party on Friday May 26th at 7:00 p.m. out West to watch Lone Survivor, which tells the tale of Lt. Michael Murphy and his sacrifice.  Bring chairs, bring food, bring drinks!  More details to come in a later blogpost.

Let’s see the week!

Monday – Unbroken Shoulders

Eighteen minute AMRAP of running with shoulder-to-overhead and double unders.  The idea behind this is to be fast and unbroken.  Scale your weight for the S2O so that you don’t have to set the bar down!

Tuesday – Squat Day!

Heavy double on back squats!  10-8-6-4-2, adding weight as you go.  Single leg accessory work when you’re done, so don’t run away!

Wednesday – Pull — Push — Squat!

Go through 5 rounds to get as many reps as you can of 1 minute in ring dips, 1 minute strict pull-ups, and 1 minute of max front squats, followed by 1 minute of rest.

Thursday – Fire That Posterior Chain

Complete 5 rounds for time of hang power cleans, bar facing burpees, and deadlifts.  185/125 on the bar the whole time!

Friday – 1 Mile Chipper

Murph Mile practice today!  Run a mile, then complete a descending chipper of DB thrusters, box jumps, toes to bar, DB snatches, handstand push-ups, and rope climbs.  This one will be rough!

Saturday – 2400 ft

With a partner complete 3 rounds of 200ft each:  plate push, overhead lunges, broad jumps, and wheelbarrows.  A true team workout!

It should be another fun week!  Have you checked your shoulder mobility?  If not, check out the newsletter for some tips on getting that front rack position under control!

Got a friend or family member who should try out CrossFit?  Check out our blog post about the new and improved system of introducing them to CrossFit!

See you on the floor!

-Coach Scott

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