Week In Preview, August 11th, 2019


“Winning means your willing to go longer, work harder, and give more than anyone else”

-Vince Lombardi

Supplement Spotlight

Don’t Race Towards Rickets!

Some people believe that by consuming large amounts of calcium in their diet  that it allows them to have strong bones, but this is only a half truth. Calcium absorption is solely dependent on the amount of vitamin D contained in the cells throughout the body.  Without sufficient levels of Vitamin D, Calcium cannot be absorbed through the intestines. Sufficient Vitamin D levels are critical to maintenance of bone, and overall critical to the crossfit athlete. Crossfit athletes often put their bones under extraordinary stress from heavy weight training. These situations cause bone to degenerate and regenerate. We need Vitamin D to facilitate this regeneration of bone, and to help increase bone density.

Puori D3

Upcoming Events:

Strength and Powerlifting Seminar at CFK North

Want to meet one of the best in the biz? 60 dollars might be your ticket to the 1,000 pound club! Jeremy Augusta, the creator of the Swing Block Method will assisting CFK athletes with technique perfection on the big three( bench press, squat, and deadlift) lifts. The training will last all-day at our North location on Saturday, September 7th. Need more info? Check out the event on Facebook, and sign-up!

Weightlifting-vs-powerlifting

Weekly WODs:

Monday – Squat Day 5RM Retest

Hopefully by Monday you have shaken off the lingering effects of “California Love”! We will be performing a retest for the new squat cycle, and will follow it up with descending rep ladder of hip flexion and extension movements. Be prepared to go unbroken on  higher rep burpees and kettlebell swings!

Tuesday – Demystify the Muscle Up

The philosophy at CFK is to “get better, not done”. On day 2 we take our time in a skill work session that will open our eyes to the finer points of the ring muscle up. We will follow it up with a conditioning workout that includes ring muscle ups, calories on the rower, and wall balls.

Wednesday – Old School

We have an old school warm-up planned for your third training day of the week! It’s weightlifting Wednesday so we will be cycling the barbell and  practicing our positional awareness during deadlifts, hang cleans, push jerks, and split jerks. Yes, you read correctly! We are doing split jerks!

Thursday – Dottir for a Day

Have you ever wondered how to build a cardiovascular engine like every athlete with the last name “Dottir”? EMOM training can provide you the stimulus necessary to get you to that next level. However, its up to you to put the pedal to the metal! We have rowing, kickback box-jumps,  farmer’s carries, situps and if the GHD is open you can give it a go!

Friday – Pick Six

We have another weightlifting day towards the end of our week! We will begin with a strength and technique session that is every 2 minutes on the minute of hang squat snatches and overhead squats. We have those movements again in the conditioning portion, and will add some double unders to the mix!

Saturday – Community WOD

Bring your friends and come push yourselves….Literally…. at our 9am community WOD.  We will be performing push-ups, kickbacks, dumbbell renegade rows, and suitcase deadlifts. Our workout is sure to smoke your upper and lower body for 15 minutes.

Saturday – Level 2

Bring your running shoes to class this week! We will be putting in a fair amount of distance on our feet! Our workout also includes toes to bar and walking lunges!

 

 

 

 

 

 

 

 

August 2-for-1 Bootcamp Special


For the entire month of August, we’re running our biggest discount ever offered! The 5-week Bootcamp is 50% off when you and a friend sign-up together. It’s our August 2-For-1!

How to Sign-up

Click HERE for our online sales portal, use promo code 2FOR1 at checkout to receive 50% off!

*Each person in the 2-for-1 must purchase their own Bootcamp through the sales portal and use the promo code to receive the offer.

*Once purchased, a coach will call you to schedule your Foundations Course and first session!

What’s Included:

  • 3-session Foundations Course, designed to teach you the basics and build confidence going into our group classes
  • Initial Fit3D body composition scan
  • Nutrition consultation with EMOM Nutrition
  • 1-on-1 goal setting with a coach
  • After the Foundations course, finish out the 5-weeks of unlimited classes at CFK! Class Schedule HERE
  • All of the accountability and resources for you to CRUSH your goals!

Foundations Course Schedule

All memberships must start with the Foundations Course, which lasts 3 sessions and alternates between our West and North gym each week.

Upcoming Foundations Schedule:

August 12 Foundations – CFK West, Monday/Wednesday/Thursday @7:30 p.m.

August 19 Foundations – CFK North, Monday/Wednesday/Thursday @6 p.m.

August 26 Foundations – CFK West, Monday/Wednesday/Thursday @7:30 p.m.

September 2 Foundations – CFK North, Monday/Wednesday/Thursday @6 p.m.

**Foundations starts on Monday of each week. If you cannot make the pre-scheduled class times, we can accommodate special scheduling with an additional $50 fee. Please call us at 865-356-9000 for special scheduling or any other questions!**

Week in Preview, August 4 2019


“I shall pass through this world but once. Any good, therefore, that I can do or any kindness I can show to any human being, let me do it now. Let me not defer it or neglect it, for I shall not pass this way again.”

— Stephen Grellet

Supplement Spotlight:

Puori O3

 

O3 is one of the staple supplements we recommend every athlete take, as it is an essential fatty acid. This means it cannot be made by the body and must be obtained through diet or supplementation. O3 combats inflammation and helps to maintain normal vision, heart, and brain function. Combat muscle and joint damage with Puori O3 and recover.


Upcoming Events:

Back-to-School Promo: 2-for-1 Bootcamp!

It’s two 5-week Bootcamps for the price of 1, and we’re running it the entire month of August! To qualify, two friends (or family members, battle buddies, etc.) must sign-up and each will pay 1/2 of a 5-week Bootcamp ($99.50/each). Let’s spread the fitness as we kick-off another school year!

Schedule the first class or intro session HERE

Powell Station Flotilla

Here’s a great opportunity to get outside right here in our back yard. Knox County Mayor Glenn Jacobs will be the float master, and our happy Coaches will be there to cheer you on should choose to take the challenge! Call River Sports if you don’t have a kayak, they’ll be happy to rent and deliver. Check out the facebook event HERE

Strength and Powerlifting Seminar at CFK North

We’re proud and excited to bring Jeremy Augusta, a prominent strength coach, and creator of the Swing Block Method to CFK North on Saturday, September 7. Coach Augusta will hold an all-day seminar on the bench press, back squat, and deadlift.

It’s an amazing opportunity to set some huge PRs, and be coached by one of the best around! Check out the event on Facebook, and to sign-up. It’s only $60!


Weekly WODS:

Monday – Bonding Time

We will begin the week with a partner WOD. What better way bond with your best friend than through a hefty row, burpee bonanza, and toes to bar. Make sure you pick your friends wisely!

Tuesday – Test Day!

It’s time for some iron therapy, because our test day has arrived! The hard-earned strength gains you have made over the last 7 weeks will finally be unleased. Don’t break the PR bell, you animals!

Wednesday – Up and Over

In day three we will continue building strength in our shoulders through a descending ladder of handstand push-ups and dumbbell box step overs. Don’t worry we will spice things up by throwing some running intervals at you as well!

Thursday –  Quad Awful

We have 4 sets of short and extremely intense AMRAPs near the end of the week.  Dig deep and don’t wave the white flag at the assault bike after this one!

Friday – “Cali Love”

Day 5 is much like the Cali Bear WOD we performed recently, as we will be testing our skills against squat clean and jerks. Our job at CFK is to prepare you for the unknown, and this workout has a plot twist.

Saturday – ATLAS

Let’s carry some odd objects! We don’t have to be the world’s strongest person, but it doesn’t mean we can’t train like them. This is an odd object run, box jump, and calorie effort to finish off your training week!

 Community WOD

We will be performing a partner WOD that will have your core screaming for gains! Partners will alternate through burpees, dumbbell snatches, and situps. However, if your partner is working you won’t be off the hook in this one!

Week In Preview July 28th, 2019


“We think, mistakenly, that success is the result of the amount of time we put in at work, instead of the quality of time we put in.”

— Ariana Huffington

Supplement Spotlight:

Transparent Labs PRE-ORDER!

Due 12pm Monday!

-Attention all TPL lovers-

TPL offers a clean variety of products with clinically effective doses of ingredients. They’re gluten free, nonGMO, and are free from artificial sweeteners, dyes, and harmful additives. They even have vegan friendly options for all of you plant based athletes. Check out their products here for options and tasty flavors. Sign up at the gym or email Coach Kenzi with your order.

Upcoming Events:

Bring – A – Friend Friday

Grab a buddy and bring them to the gym this Friday! We’ve got an awesome “Chipper” style AMRAP for everyone to tackle. Plenty of sweat to go around! Please shoot this waiver over to your friends so they can fill out prior to the workout.

Back-to-School Promo – 2-for-1 Bootcamp!

We’re running this the entire month of August! Two 5-week Bootcamps for the price of 1. To qualify, two friends (or family members, battle buddies, etc.) must sign-up and each will pay 1/2 of a 5-week bootcamp ($99.50/each). Since it’s BAFF this Friday, let your friends know to get a friend of their own and bring the whole crew! Let’s spread the love as we approach the end of Summer!

Weekly WODS:

Monday – Ricky Bobby

If you ain’t first, you’re last! Ladies and Gentleman, Start Your Engines! We have a descending ladder of Deadlifts, Push Press, and Box Jumps.

Tuesday – Back Attack

We have an exciting AMRAP planned for Day 2. We will be combining rope climbs, hand-release pushups, and calories on the rower for a back blasting workout. Don’t worry! We have scaling options!

Wednesday – Squat Day (Week 7)

We have arrived at our last building week! You can already hear Coach Derrick screaming “Let’s be great Today”! We should be adding the last few pounds to our squats in preparation for test week. Our strength workout will end with “Speed Demon” which includes high rep kickbacks and dumbbell front squats.

Thursday –  Dub like Demarcus

Some of you that knew coach Demarcus know that he loved double-unders! Today we practice what we learned from him! We have a long row, some plate ground to overheads, and max double-unders! Make Demarcus proud!

Friday – Grip Gauntlet

Training day 5 will tax our grip to the max! We will be performing dumbbell  deadlifts, hang squat cleans, and Kettle-bell farmer’s carries.

Saturday – Community WOD

We have a “Sweet 16” minute EMOM coming up on Saturday! Bring your friends to a party that celebrates bent-over rows, calories on the rower, box step-overs, and push presses every minute on the minute!

 Saturday – Level 2

Don’t be a buster! Come and get some hang clean thrusters! We will kick off Saturday with a heavy 3 rep hang clean thruster.  Our conditioning piece allows you to pick your favorite static holds! We will combine these static hold choices with timed efforts on the bike, step-ups, and Russian swings.

CFK Supplements – Fat Loss, Muscle Gain, Inflammation and more


Consume Quality Proteins, Veggies, and Fats in proportions that support activity levels but not excess bodyfat!

What’s up CFK?

Let’s talk supplementation with a purpose vs. trying to supplement our way around eating correctly. CFK is a “WHOLE FOODS FIRST” gym and supplements are meant to “supplement” or compliment our current strategy, not “replace” real food or fix bad habits.  
  
Transparent Labs, Black Market, and Puori have proven themselves to meet our standards. Here’s a break down of my recommendations as well as an outline of my personal supplement regimen.  
 
Side note: Inflammation and lack of sleep is a real struggle for some folks. Supplementing things like Turmeric, Magnesium, Glutamine, and Post Workout Protein can speed recovery, reduce inflammation, and improve sleep and digestive function. Turmeric, o3, m3, and d3 are recommended for all athletes! 
 
Adult Male over 30, fairly lean: (This would be me so I’ll start here)  
Goal: Preserve and/or build muscle mass, reduce overall inflammation, and keep Testosterone levels up in an aging body. 
 
AM: Black Market d-aspartic acid (natural Testosterone booster), creatine (builds muscle), l- citrulline (heart, immune, muscle pump)
 
Post Workout: 3/4 scoop Mass Gainer, 3/4 scoop 100% Whey or Organic Vegan, Glutamine. (all recovery.  Recover faster, workout more, quicker/better results)
*Eat a full meal about an hour later 
PM: O3 (3/day, 2 grams)*, M3 (3/day for Sleep/Recovery), D3 (3-4/day for various reasons but mainly proper hormone function), ZMO (Natural Testosterone Booster)
 
*Turmeric mid day with food to reduce Inflammation
 
Adult Male, not lean:   
Goal: Reduce belly fat as it’s dangerous long term. We do so by resetting hormones, building muscle, and reducing junk calories.  
 
Same prescription as lean male except post workout we’d do 1-1/2 scoops of 100% Whey or Organic Vegan, drop the Mass Gainer, and increase the amount of Omega 3 to 4 grams/day instead of 2 grams (3 capsules am with food, 3 capsules pm with food)
 
Adult Female, fairly lean:   
Goal: Preserve or build muscle, keep hormones in check, reduce inflammation.  
 
O3 (3/day), M3 (3/day before bed), D3 (3/day), 1/2 scoop of Mass Gainer, 3/4 to full scoop of 100% or Organic Vegan.  l-citrulline and creatine could be good if building muscle and gaining strength is appealing to you! (creatine can make you retain water, be aware)
 
Adult Female, not lean:  
Goal: Reduce belly fat as it’s dangerous long term. We do so by resetting hormones, building muscle, and reducing junk calories.  
 
Increase O3 from 2 to 4 grams per day (3 capsules in Am with food, 3 capsules Pm with food), M3 (3/day at bedtime), D3 (3/day), full to 1-1/2 scoop of 100% or Vegan, l-citrulline
 
Full Transparency: As a Coach and business owner my mission for our supplement program is two fold:
  • Provide a service for our Athletes by: 
    • Reducing confusion: Limiting products to essential and useful
    • Creating convenience: Have quality products on hand and extra flavors and special items available via pre-order
    • Provide only quality products by doing the research for our athletes (This is why you have seen brands change.  If a new brand is better/cleaner we make the change)
    • Find the highest Value (not cheapest or most expensive) in each category
  • “Supplement” our income (Pun intended)
Johnny
*I’m sure there are others but one exception to the replacement rule being Omega 3.  O3 is basically missing from the SAD ( Standard American Diet) and there’s an abundance of Omega 6. Balance between Omega 3 and Omega 6 is critical for decreased inflammation and increased fat loss. I highly recommend sourcing a quality fish oil for omega 3 supplementation.  Puori, Nordic Naturals, SFH, etc…  Do not trust cheap o3.  It’s expensive to source quality o3 and if you see it cheap it will be just that.
 
**If you are using a different source that Puori, Black Market, or Transparent Labs and would like my help simply email me a picture of the label and we can compare the dosages.  

Week In Preview July 21st, 2019


“Don’t let anyone feel like they can beat you.”

-Michelle Letendre

Supplement Spotlight:

Blackmarket Raw Glutamine

Glutamine is the king of supplements when it comes to reducing muscle soreness. It is the most common amino acid found in the muscles, and plays a major role in protein synthesis to repair broken down muscle fibers. Glutamine is also a neurotransmitter found in the brain that increases memory and focus. If you find yourself getting super sore from tough WODs and wanting to hold back on the gym, you may consider adding raw glutamine to your routine.

Weekly WODS:

Monday – Trap City

The first training day of the week will allow us to knock the rust off of the sumo deadlift high pull.  You should also prepare for longer interval running and high repetitions of  push press! Our optional finisher will be gut buster that incorporates challenging core stability movements.

Tuesday – Have it Your Way it’s Pull Day

We have done a lot of EMOM training lately, and many of you have probably seen the results! You might have even FELT them! Our workout today consists of an alternating EMOM that includes calories on the rower,  a double kettle-bell front-rack hold, and your very own choice of a gymnastics pulling movement.

Wednesday – Squat Day (Week 6)

We have made it to week six of our current squat cycle! We will add a small amount of weight this week! Our focus is to own positioning in preparation for the upcoming test week! The second portion of class will allow us to cook up a spicy AMRAP of overhead squats and bar-facing burpees. You should find a comfortable pace on the burpees, and weight you can go unbroken with for the squats.

Thursday –  Beach Body Abs

Isometric holds are one of the best ways to build core strength.  Day 4’s workout will tax your midline, and build those washboard abs! Our workout includes exercises that require midline stability! However, we will challenge our stability by getting our heart rate elevated! Get ready for some intense bouts of rowing, box jumps, ring dips, and toes to bar.

Friday – “The Cali Bear”

Weightlifting requires superior mechanics, strength, and endurance. Our workout is a weightlifter’s dream! We will have many heavy clean and jerks within a small twenty minute window.  Bring your lifters, and bring your muscle to “Cali Bear”.

Saturday – Community WOD

 How fast can you and your buddy perform medicine ball cleans,  mountain climbers, and intervals on the rower?  If you come to our free community workout you’ll find out!

Saturday – Level 2

Bring your best buddy from CFK to our 10:15am workout on Saturday! We have two separate AMRAPs that include interval buddy runs, and another which includes pushups, kettle-bell swings, and double unders!

Week In Preview July 14th, 2019


“Don’t have a 10 cent squat with 100 dollar shoes.”

-Louie Simmons

Supplement Spotlight:

Pure Spectrum Muscle and Joint Relief

How achy are you by the end of the week? Good news, you don’t have to be. Try Pure Spectrum’s CBD Muscle & Joint Relief! This lotion works to soften & relieve deep tissue aches using full spectrum CBD and all natural ingredients such as aloe vera, cocoa butter, coconut oil, and olive oil. With a Blood Orange scent, you’re bound to smell as good as your joints will feel.

Upcoming Events:

“I Am CFK” Health Habits Challenge

Begins July 20th

We make decisions everyday toward our health and fitness goals that  help or hinder our progress. Join your best friends in a 6 week healthy habits challenge that includes physical and nutritional challenges each week! The “I Am CFK” Healthy Habits Challenge is for anyone looking to develop long term healthy habits to support their personal goals. Long term habits produce long term results! If you are interested in reinforcing great habits, receiving results, and feeling a sense of accomplishment let us know! Click here to find out more!

Weekly WODS:

Monday – Squat Day (Week 3)

We are kicking off the week with our squat cycle. Week 5 of our cycle includes more tempo training to increase our time under tension in the squat.  Our efforts to slow down our squats will help to increase positional awareness and technique.  We will finish our day with a burpee, front squat, and interval running workout.

Tuesday – GymNasty

Gymnasts rejoice! We have a very special muscle up workout for you on day 2. We will blast through a workout that incorporates muscle-ups, reverse lunges, and push presses with a dumbbell. The outstanding coaching staff at CFK will find a scaling option to meet your needs if you haven’t conquered the muscle-up. Don’t worry! We got your back!

Wednesday – Snatch Day!

The snatch fully expresses our strength, coordination, power, and mobility. If you have been consistent don’t miss this workout! Today is your day to ring that PR bell! The first part of class will be used to find a 1 rep max snatch.  We will follow up the strength work with a conditioning workout that will challenge us with lighter snatches.

Thursday – One Mile Fun Run!

Have you had “Murph” withdrawals recently? That’s okay! We have what you crave! Day 4’s workout will include many of the bodyweight movements used in our favorite benchmark. Our workout consist of a fast paced one mile run followed by a descending ladder of pushups and pull-ups. Sets of 5-10 reps on the pushups and pullups are key to finishing this one!

Friday – Handstand Pushups and Deadlifts

Towards the end of the week we will work on our skills with the strict handstand push-up and deadlifts. Our conditioning workout will also include these movements.  The focus for today’s workout is controlling the deadlift while using heavier weights.

Saturday – Community WOD

We have  a short high intensity workout planned for your Saturday! We  have dumbbell snatches, burpees, and sit-ups. We will keep the intensity through the roof in 4 sets of 3 minute AMRAPs.  Bring your friends because the CFK community WOD is the best free workout around!

Saturday – Level 2

You can accomplish so much in 25 minutes! Need Proof? Come to our Level 2 workout to find out! We have a little bit of everything today! Your day will be filled with double unders, farmer’s carries, lunges, and burpee box-step overs. Earn your “Rest Day” on Sunday! Bring it!

 

Week In Preview July 7th, 2019


“If it doesn’t challenge you, it doesn’t change you”

— Fred DeVito

Supplement Spotlight:

Greater Than Sports Drink

Image result for greater than sports drink image

“I will is Greater Than I won’t”

Have you tried one? Each Greater Than is made with coconut water and designed to replenish electrolytes in order to hydrate and defend against cramps. With 0g of added sugar, each carton is non-GMO Project Verified, Gluten Free, Vegan, Organic, & Paleo and Keto friendly. Ditch the sugary sports drink alternative and be great. Enjoy them while they last.

Upcoming Events:

Camping Trip July 12-14

The time is almost here! The CFK Camping Trip is this weekend, at the Big South Fork! We’ll be at the campground Friday and Saturday night. Come all weekend, or just for a few hours to hang out and enjoy the great outdoors! We’ll have hiking, running, biking, yoga, and good company with potential for a musical hoedown for all of you musically inclined athletes. RSVP here to reserve your spot!

Image result for bandy creek image

Weekly WODS:

Monday – Light Up Those Legs

The first training day of the week starts off with some quality time under tension. We will be adding 5 pounds to our previous squat weights, and cruising through a wall ball conditioning workout afterwards.

Tuesday – Kickstart My Heart

Many of you know that EMOM conditioning is a great way to build strength, but it is an equally helpful way to increase aerobic capacity. We will be challenging our grit with an EMOM that includes calorie rowing,  burpee step-ups, and reverse lunges.

Wednesday – Heavy Hump Day

The first portion of the class will be devoted to finding a heavy single squat clean.  However, hump day would not be complete without a conditioning piece! We have a mix of running, chest to bar pull-ups, and deadlifts coming at you!

Thursday – All Aboard the Gain Train!

Day 4 of our training incorporates a few common bodybuilding movements in a tabata style workout. Don’t miss your chance to add an inch to those arms!

Friday – Friday Flush

We have a hefty workout at the end of the week that will challenge us at longer distances running and rowing. We also will be working kettle-bell swings and the push press.

Saturday – Community WOD

Bring your best friend to our free workout! Planks, running intervals, and push presses are so much better with a buddy!

Saturday – CFL2

Our mission at CFK is to get better everyday! The workout “Frozen Rope” is going to increase your skills on the rope, and give you forearms like Popeye! Don’t forget your leg protection!

 

2019 “I AM CFK” Challenge



Keys to Success:    1. Develop the Habits  2. Fall in Love with the Process

Register here!

If your habits are great and you are where you want to be in life and in fitness, this challenge is not for you.  If you aren’t sure of your habits or know you need to develop better ones, this challenge IS for you!
We are a product of our habits. – We are what we eat, sleep, drink, think, and do most often.  No one event, meal, or workout will define us but what we do consistently will.  People who are fulfilled mostly do things that are fulfilling.  People who are lean, fit, strong, and look like they workout out all the time…. same, same.
Successful people rely on good habits for decision making. People who are struggling also rely on habits, they just may not realize it.  To make the correct decision day after day, requires us to chart our current behaviors and plan our positive decisions.  Then we apply a little discipline until they become habit.
The 2019 Summer I AM CFK Challenge is all about Healthy Habits.  We won’t focus on restriction or temporary lifestyle changes to get “Summer Abs.”  I AM CFK is a set of daily/weekly challenges designed to create lasting, sustainable habits.
To understand and develop habits, we must first analyze our current behaviors through tracking; then identify and incentivize healthy behaviors to replace the less desirable ones.  Watch this video and read this book to learn more.

6 Week Healthy Habits Challenge – $99

  • Extensive Before/After Fitness Testing 
    • Gymnastics – We’ll test both 1rm Pullups and Max Reps (If you don’t have pullups, we’ll use bands.
    • Mono-structural – We’ll test both your Power/Speed using the 5m Shuttle and your Endurance  using the 1 Mile.  Rowing can be subbed for running
    • Weightlifting – We’ll test over all Strength using the 1rm Bear Complex and Strength Endurance with 7 rounds of Bear Complex.  We’ll use a Clean Complex option for shoulder problems.
  • Before/After Fit3d
  • Daily and Weekly Fitness Challenges
  • Daily and Weekly Nutrition Challenges
  • Weekly 15 minute CFK Coach Check-ins

    – this is your time to ask questions and learn to make your own healthy decisions.  Check-Ins are not for coaches to “tell you what to do,” but more to help you decide for yourself what’s best, based on your goals.

  • After Party with Barb-Q and Beer!
  • Prizes
  • T-Shirt and More!
Optional Custom Nutrition from EMOM Nutrition​​​​​​​ https://www.emomnutrition.com
CFK is partnered with Emom Nutrition to offer an insane value for this challenge. You will have the option of weekly food log review through the Lose It app by a certified Nutrition Coach and a second option of a Custom Nutrition plan, complete with daily Macros as well as the food log review
  • Optional EMOM Nutritional UpGrades
    • $49 = Weekly Food Log Review through Lose It app
    • $99 = Everything above + Custom Nutrition plan, including Macros!

Dates:

July 20, 2019 – 9:45 to noon 
  • 10-12 – Warmup, Testing, Cool Down
  • Bring snacks and Water, belts, lifters, running shoes, wrist wraps, etc… or Nothing.  It’s a test!
  • Active Recovery Wod on Thursday (RPE of 6-7) and take Friday Off.
  • Friday: Eat well, don’t go drinking, and if you like, come to the gym and do a light row and foam rolling on Friday with lots of water but do NOT Workout!
August 31, 2019 – 9:45 to noon
  • 10-12 – Retest
  • 12-3ish Beer, Barb-Q, Awards, Fun
How: Click link, sign up, show up, read the Nutrition Guidelines, grocery shop, food prep, win……
*There will be an overall winner.  However, if you participate in this challenge to completion you will also win.  The points are for motivation, the habits built are the prize.  Take the Challenge!

Week In Preview June 30, 2019


The three big lies: I am what I have. I am what I do. I am what other people say about me.”

— Henri Nouwen

Supplement Spotlight:

Extreme Endurance Packets

Extreme Endurance packets are proven to reduce lactic acid and muscle soreness while increasing anaerobic stamina. An increase in anaerobic threshold reduces the body’s oxidative stress. Honestly, who doesn’t want less stress? Available in full size and travel packets, XEndurance is the perfect supplement to add to your travel routine while crushing those home WODs.

Upcoming Events:

July 4th

We’ll have ONE WOD at each location on July 4 (Thursday), at 9am. All other classes are cancelled, so come out and start your Independence day off right!

Powell Parade & Picnic

Speaking of the 4th, CFK will be at the Powell Picnic and Parade at Powell Station Park, right down the street from Powell High School. We’ll be set up by 10am and the parade starts at noon with picnic to follow. Bring your kids and stop by our booth to hit the “CFK Obstacle Course!”

Bring A Friend Friday

It’s this Friday! All classes at both gyms are FREE for your friends, family, co-workers, or anyone else you can sedate long enough to kidnap and drag to the gym! Please forward them this waiver in advance so they can get it filled out ahead of time. And don’t worry, it WON’T be Squat day.

Camping Trip July 12-14

Pack your bags because CFK is taking on the great outdoors! CFK has rented a pavilion and a loop of group camping sites at Bandy Creek Campground July12-14 (Fri, Sat night). Come one, come all! We’ll have hiking, running, biking, yoga, and good company with potential for a musical hoedown for all of you musically inclined athletes. RSVP here to reserve your spot!

2019 Summer Slam: “I AM CFK” Lifestyle Challenge

I know, kind of sounds sexy and fun, but not really?  Well listen up because healthy habits are exactly that. Summer of 2019 is here, will you demand results from yourself or put it off for another day?  Don’t miss your opportunity to see massive GAINZ in 6 weeks when you fully commit to the CFK WAY.

Check out this Blog for more details:  I AM CFK 2019

Weekly WODS:

Monday – Squat Day

As we finished up last week with buns of steel we’re getting back to the grind early. Focus will be on tempo this week. We’ll finish off with a quick burner of 200m runs, calories on the bike (or rower), and strict pull-ups. Don’t have them? If only we had a CFK Pull-up Program….

Tuesday – Suns Out Guns Out

We’ll start the day off with some handstand push-up progressions and skill work, then flow into a metcon with more practice. Rowing, man-makers, max HSPU, need I say more? Naturally, we’ll finish the day off with some good old fashion bicep curls. Come and get some bulging biceps guys and gals.

Wednesday – Double AMRAP

It’s all about the snatch. We’ll begin the day with some strength and skill work on full snatches. Yes, FULL squat snatches! To follow we’ll be doing two AMRAPs of hang power snatches and box jumps with rest in between. Get those legs ready.

Thursday – Loredo Hero WOD

Get your mind right as we honor one of the fallen this Independence day with “Loredo”. All body weight movements: air squats, push-ups, lunges, and a run. We’ll finish the morning off with the CFK Flexi Flow. Come with intent to work hard and sacrifice some sweat in honor of those that sacrifice their lives so that we GET to go to the gym.

Friday – Friend’s That Sweat Together Stay Together

We’ve got some dumbbell work and cardio coming at you this Bring A Friend Friday. Prepare to knock out multiple rounds of 2:30 AMRAPs with rest in between. Jump rope, DB deadlift, DB hang power cleans, and calories on the bike or rower. Get ready for a smooth and steady burner with your buddy!

Saturday – Community WOD

Bring your friends and everyone you know two days in a row! We’ve got a sweet and spicy EMOM planned out with calories on the rower, step-ups, hollow rocks, and everyone’s favorite- burpees! Start your weekend off right with good company and a good sweat.

Saturday – CFL2

It is literally a dream come true! The day has finally arrived.. DEATH BY BURPEES! Don’t worry, if burpees aren’t your jam we’ve got a heavy deadlift and arnold press EMOM to help prepare the mind for this encounter. Get excited y’all! Just remember, we’re doing this for longevity. You’ll never need Life Alert as long as you’ve got burpees.