CFK Summer Slam Week 2 Leaderboard!
We had some changes on the leaderboard! Rx: Two teams have pulled into a tie! We had some ties from Week 1 in the scaled division break apart!
Scoring: 1st Place = 1 Point, 2nd = 2 Points and so on. Week 1 and Week 2 Points are added together below!
Week 3 is listed below! 2 Scores this week! This will give the opportunity to make some big changes on the leaderboard!
Programming Sneak Peek!
Monday: Leaderboard Opportunities
1st Score: 1RM SNATCH
1st Score of the Day- A 1RM Snatch (Power or Full)! Format- We will build for 6 Min then we have 7 Sets on the 2Min to hit your Snatch!
Rules for the Snatch: You get 7 Lifts/Attempts one every 2 Min, make it, miss it, or skip it: 1 Attempt every 2 Min. Barbell needs to be off the floor by the end of the 2 Min window to count. Must show control overhead with barbell for rep to count. Coaches in class cannot watch every athlete but they can no rep an athlete if they do not show control to complete rep.
2nd Score: Annie (10 Min Cap)
Rx-
50 – 40 – 30 – 20 – 10
Double Unders
Ab Mat Sit Ups
Standards: Dubs- Rope must pass under athlete twice to count as a rep. Ab Mat Sit Ups- Shoulders and Hands must make contact with the floor at the bottom, at the top athlete’s shoulders must pass over the top of their hips, hands touch toes or floor in front of them.
Scaled:
120 – 90 – 60 – 30 – 15
Single Unders
40 – 30 – 20 – 10 – 5
Ab Mat Sit Ups
Standards: Singles- Rope passes under athlete once to count as a rep. Ab Mat Sit Ups- Shoulders and Hands must make contact with the floor at the bottom, at the top athlete’s shoulders must pass over the top of their hips, hands touch toes or floor in front of them.
Tuesday:
15 Min Back Squat Double EMOM building in weight! Then you and a partner have 4 Rounds to complete with some distance to cover (This will get leggy)
Wednesday:
5 Sets of 3 Push Press on 2 Min Building! Then “GWEN”!
Thursday:
Med Ball Cleans paired with accessories and core to start out. Followed by AMRAPs where each progressive one adds time and another movement.
Friday:
We have a “Pushing” rep scheme of 15 – 12 – 9 – 6 on the 2 Min where we have some options. Then we have intervals for max reps over 5 Rounds get ready to row!
Saturday:
CFK Summer Slam @ West- Details below!! No Classes at West! North will be operation it’s normal class schedule with a Partner Chipper!
CFK Summer Slam Competition Day!
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Competition Day 8/26/23 @ West!
- No Classes at West this Saturday!
- North will have it’s normal class schedule!
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Athlete Briefing 8:00AM – 1st WOD at begins 8:30AM!
- Get Ready to throw down on this Multi WOD Event to finish off the CFK Summer Slam!
- Points leading into the competition will add up with your Monday Points to give us a Podium!
- 3 Events!
- Be on the lookout for the WODS coming out throughout the week!
- 2 WODs + 1 Lift!
- 4th Event??
- Earn your way into this final event! This one, you’ll have to wait for the final event announcement day of!
- Get Ready to throw down on this Multi WOD Event to finish off the CFK Summer Slam!
We would like to shout out a few of our sponsors for helping with the event!
Prime IV – In celebration of CFK Summer Slam Prime IV Hydration and Wellness is offering all CFK members a 20% discount off all vitamin infusions and injections. These treatments will not only benefit performance but also speed up recovery time. Reach out to Coach Keith for more information.
Clean Eatz Farragut – As a perk of membership and due to our relationship with Clean Eatz…all CFK members receive a 10% discount at the Clean Eatz Farragut location. They will also be a part of our CFK Summer Slam festivities and prizes! See Coach Hannah for more information and thank you to her husband Johnny!!
Brutal Bones – Brutal Bones Supply will also be a part of our CFK Summer Slam prizes! Check out their website with questions about their products. We will be offering them for sale at the gym soon!