Programming Sneak Peek!

Have you signed up for the open yet?!

Let’s dive into what we have going on this week:

Monday: Running and gymnastics!

Tuesday: This is a day for those that love them some Wall Balls!

Wednesday: All dumbbell everything!

Thursday: Today is going to burn up the core and glutes!

Friday: Overhead squat strength work followed by even more in the MetCon!

Saturday: Partner workout, grab a buddy!

Stay classy CFK, Coach D out!

Congratulations to the January 20 Committee!

REGISTER FOR THE OPEN!

2022 CrossFit Open Begins February 24th!

The CrossFit Open is a staple moment each year for the CrossFit community. Everyone can do it, just as everyone can do CrossFit. There will be multiple divisions: Scaled, Teens, Masters, Rx, and Adaptive athletes, as well. There is nothing quite like your first CrossFit Open! For those who have been through it on numerous occasions, they will agree, the CrossFit Open is an opportunity you do not want to miss! Read more…

Register for the Open | Judges Course

T-Shirt Pre-Order

LAST DAY TO PRE-ORDER AN OPEN T-SHIRT IS WEDNESDAY FEBRUARY 9!!

https://forms.gle/zSmTpT1EnuJrJYK99

Get Ready! The CFK Games are on March 19!

CFK hosts its own version of the CrossFit Games in the form of an in-house partner competition! Same-gender teams of two will combine scores from the CrossFit Open going into the CFK Games, then compete in three additional events at the CFK Games to determine the overall leaderboard!

So, register for the Open, take the judges course, and pick a partner! Let’s throw down!

Click here for more information about the Open. This post will be continually updated with the latest information.

Coach Blake on Shoulder Mobility and Stability

“An immobile shoulder will not be able to achieve efficient and stable positions to efficiently stabilize a bar overhead or generate force in gymnastics movements. This can result in increased stress on the shoulder muscles as they attempt to stabilize the shoulder in less than optimal positions.”

“Foam rolling the lats is a great way to start a shoulder mobility session. We work our lats a lot in CrossFit. Foam rolling can decrease sensitivity and allow for more range of motion.”

RX: 1-2 minutes per side depending on your needs.

Fitness is always more fun with friends! Our community WOD is happening on Saturdays at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

Have friends sign a waiver beforehand to save time!