Wayne Houser

Week In Preview, May 23rd, 2021

“Our nation owes a debt to its fallen heroes that we can never fully repay.”

 – Barack Obama


MEMORIAL “MURPH” MAYHEM

Memorial Day, May 31 (One WOD, Each Location) + Post-Murph Party at West

North Location: 8:00 am

West Location: 9:00 am


*All CFK members are welcome! CrossFit, Burn, CFKGo, Weightlifting, if you have a CFK membership, we hope you join us for the WOD. We’ll have scaling options for everyone, regardless of skill and fitness level

When the Murph WOD is complete we’ll be hanging out at West until around noon for some food and fun. It’ll be Potluck style, BYOM (Bring Your Own Meat) for the grill, bring your own sides, CFK will supply some ice-cold ones to sip on, but if you have a personal preference, feel free to bring that too!

Weekly WODs: 

Monday

Crossfit  –  21 Minute Toaster

Your abs will get some special attention in today’s workout. We have an alternating EMOM of knees to chest, crossbody mountain climbers and assault bike. Don’t be scared to push the pace on the bike.

Burn
On day 1 we’ll be getting a hard start to the week. Athletes should expect to see bike sprints, dumbbell squats, and lots of burpees. You’ll be breathing fire during this one! 

Tuesday

Crossfit  – Pull, Jerk, Run

Today we’ll kick off our workout with a strength complex of 2 deadlifts, 2 power cleans, and one jerk. Our workout will tax the shoulders and lungs as we chip away at pull-ups, clean and jerks, running, and up-downs over the bar.

Burn 
Our conditioning workout can be as hard as you want to make it. In our EMOM we have rower calories, sit-ups, and ring rows.

Wednesday

Crossfit  – Wave Loading Leg Day

Our strength piece for today comes in the form of wave loaded back squats. In this style of training the intent is to make the first wave as a warm-up for the second wave of the same rep scheme. Our conditioning will finish off the legs with dumbbell front squats and hand-release push-ups.

Burn 
It’s thrusters and running today! Our goal is to stay unbroken on the thrusters and push the pace on the 200 meter runs.

Thursday

Crossfit –  Core Crushing Sweat Session

Today’s workout will be a long sweat session of core work and rowing. We have Turkish get-ups, dumbbell hollow flutter kicks, and plate ground to overhead.

Burn 
You’ll have a little bit of everything in today’s conditioning. Our 10 minute AMRAP includes box dips,  tuck-ups, dumbbell deadlifts, and box jump-overs.

 

Friday

Crossfit  – Benchmark WOD “Rannie”

Today’s benchmark workout is a twist on the the classic “Annie” workout that we all love. Athletes will do the normal “Annie” workout of sit-ups and double-unders with a 400 meter run after each set.

Burn 
It’s return of the partner WOD. Each athlete group will accumulate 3000 meters on the rower. While one partner is rowing the other partner will be working on other “exciting” activities!

 

Saturday

 8am Crossfit / Level 2

Level 2 and 8am have an awesome 10 minute AMRAP to finish up the training week. Athletes will need to find a barbell weight today for the workout that they can complete 10 reps of unbroken push press without much stress. Other movements in the workout include back rack lunges and plate ground to overhead.

Our level 2 class will get a nice push-pull finisher of dumbbell bench press and dumbbell rows.

Burn
Our interval style workout will be performed on a five minute running clock. Every five minutes an athlete will complete wall balls, running, up-downs, and dumbbell hang power cleans.

Week In Preview, May 16th, 2021

“There are some values that you should never compromise on to stay true to yourself; you should be brave to stand up for what you truly believe in even if you stand alone.”

 – Roy T. Bennett


MEMORIAL “MURPH” MAYHEM

Memorial Day, May 31 (One WOD, Each Location) + Post-Murph Party at West

North Location: 8:00 am

West Location: 9:00 am


*All CFK members are welcome! CrossFit, Burn, CFKGo, Weightlifting, if you have a CFK membership, we hope you join us for the WOD. We’ll have scaling options for everyone, regardless of skill and fitness level

When the Murph WOD is complete we’ll be hanging out at West until around noon for some food and fun. It’ll be Potluck style, BYOM (Bring Your Own Meat) for the grill, bring your own sides, CFK will supply some ice-cold ones to sip on, but if you have a personal preference, feel free to bring that too!

Weekly WODs: 

Monday

Crossfit  –  Muscle Up Buttercup

The shoulders are gonna get their fair share of work in today. We have a three round workout of ring muscle-ups paired with overhead squats. The idea of this workout is to pick a vertical pulling option that you can move with confidence through. In the workout, you shouldn’t be standing around staring at the rings! Pick wisely.

Burn 
Don’t leave your legs at home! You’ll need them. We have an 18 minute AMRAP of air squats, running, and box jumps. 

Tuesday

Crossfit  – Murph Prep Sweat Session

Our workout is a long grinder in EMOM format. Today’s workout combines some of the movements you’ll see in Murph including running and push-ups. Additional movements include v-ups and tuck-ups. The reps for the push-ups should be performed with great technique throughout the entire workout.

Burn 
It’s time to dust off the dumbbells in today’s burn. Our three round workout has dumbbell deadlifts, sit-ups, hang power cleans and up-downs.

Wednesday

Crossfit  – Hinge/Pull

It’s all hinges and pulls today in our workout. We kick class off with 5 sets of 5 sumo deadlifts as we build to a heavy set of 5. Our conditioning will have a lot of hinging. We have dumbbell up-downs, dumbbell sumo deadlifts, and box jumps. You’ll be contemplating if your feet will clear the box after all these posterior chain dominant dumbbell movements.

Burn 
Kettlebell pump session headed your way! We have alternating kettlebell lunges, push-ups, and Russian Swings in our EMOM today.

Thursday

Crossfit –  Strict Strength Day

We’ve got lots of sweat and strength planned for today’s workout. Our workout is three 8-minute EMOMs with an athlete’s choice cardio option, pull-ups, and strict press.

Burn 
Today’s back builder is an interval style workout of ring rows, rower calories, and wall balls.

 

Friday

Crossfit  – Single-Leg Showdown

Your legs will most likely be quivering on the ride home from the gym today. We’ll start class today with EMOM of pistol practice and get the joints moving for our conditioning. Today’s workout is a descending ladder of burpees, single dumbbell box step-ups, and double-unders.

Burn 
Today’s workout will be fun because we’ll be rocking out with the alternating sit-through. Other movements include biking and dumbbell push press.

Saturday

 8am Crossfit

“Holleyman” must have been a “bad mamma jamma” because today’s workout is! We’ll have a short warm-up and get right after our workout in both level 2 and Crossfit. We will be performing 20 rounds of snatches, handstand push-ups, and wall balls. Fear not! We also have an additional five rounds of air squats and wall ball ground to overheads.

Level 2 will prep for the conditioning with a snatch pull and power snatch complex.

Burn
Today’s workout is triple the fun with triple the amount of AMRAPs. Athletes will be getting after some burpees, plate ground to overhead and plate hops.

Week In Preview, May 9th, 2021

“Life isn’t a matter of milestones, but of moments.” 

 – Rose Kennedy


“Murph” Spotlight

It’s May and that means it’s time for MURPH!!!!

This year, we want to remember all the men who lost their lives in Operation Redwings, including Lt. Michael P. Murphy.  Please take a moment and remember their sacrifice for our country.

We are offering a unisex t-shirt, a men’s tank top, and a ladies’ racerback tank top, all in charcoal black.  Please use this link to pre-order your shirt so you have it for the Murph WOD on May 31st!!

Each shirt is $25, with $10 of each sale donated to the Travis Manion Foundation, CFK’s chosen hero foundation.

Get your order in now before time runs out on May 10th!!!

 

Weekly WODs: 

Monday

Crossfit  –  Nacho’ Average Leg Day

In a workout like this you don’t want to go full steam in the first round. If you do you’ll have a VERY VERY bad time. Our workout is 3 sets for reps of dumbbell step-ups, up-downs, air squats, hang muscle cleans, and bike calories. Each movement will be performed just shy of 1-minute to allow a transition period between each exercise. Biceps are cool, but don’t let your muscle cleans look extra “muscly” by swinging them all over the place.

Burn 
The first workout in our line-up this week is 5 rounds for time of 10 wall balls followed by 10 alternating dumbbell snatches.

 

Tuesday

Crossfit  – “DeathRow” Benchmark WOD

The goal of this workout is not to start off fast and taper as you go. Although, that’s what most of us would probably wish.  Our workout today is one of the nastiest NCFIT benchmarks they’ve ever came up with. Our WOD will test your will power as you find out if you can hang on for all 10 rounds of alternating burpees and rower calories for 20 minutes.

Burn 
It’s strongman Tuesday in Burn class. We have a 12 minute AMRAP of short running intervals, double-unders, and farmer’s carries.

 

Wednesday

Crossfit  – Jump and Punch

Our pre-workout strength and conditioning workout will allow athletes to refine their barbell technique for the jerk. Today’s coaching will focus on the timing in the shoulder to overhead series and maintaining tension while overhead. The strength segment will allow athletes to build to a heavy set of 3 push-jerks. Today’s WOD includes box jumps, shoulder to overhead (athlete choice) , and front squats.

Burn 
Grab your kettlebells! We have a training EMOM of rower calories, kettlebell front rack lunges, and kettlebell push press.

 

Thursday

Crossfit –  Breathe and Brace

Maintaining tension in the deadlift while your heart rate is through the roof is rather difficult, but it’s a skill you’ll find programmed  in Crossfit a lot. We have 3 sets of 7 minute intervals. Each 7 minutes athletes will perform an 800 meter dash, 15 hand release push-ups, 15 deadlifts, and max sit-ups in the remaining time. We aren’t done quite yet. The coach will most likely lock the doors after the WOD to make sure no one escapes our finisher after the workout!

Burn 
We have a six minute sandwich coming your way! Our workout is a double AMRAP of up-downs, sit-ups, dumbbell deadlifts, and push-ups.

 

Friday

Crossfit  – Silkie Appreciation Day

Today’s workout is all legs and lats. Feel free to bust out your favorite pair of short shorts for this Quad God style workout. Don’t worry we won’t judge. Our strength component is four sets of squats building to a moderately heavy 2-rep back squat. Our conditioning is a never-ending ladder of wall balls and pull-ups.

Burn 
In our workout we have an alternating EMOM of dumbbell squat clean thrusters and bike calories. Not comfortable dropping into the squat? No worries. We’ll have a power clean front squat version you can try.

 

Saturday

 8am Crossfit

Today’s two-part workout begins with a strength complex of 1 hang clean pull followed by 2 hang power cleans. Today’s benchmark workout is “Pick your Poison”. It includes 5 rounds of 10 hang power cleans followed by 50 double-unders. Other scaling options will be available in order to decrease the volume of this workout.

Level 2 will have an added core finisher of Romanian deadlifts and weighted Russian twists.

Burn
We’ll be prepping the hinge pattern and getting after it in today’s workout. We have running intervals, heavy swings, ring rows, and box jumps.

Week In Preview, May 2nd, 2021

“As you think, so shall you become.” 

 – Bruce  Lee


 You’ve heard all the excuses of why your friends can’t do Crossfit. Their excuses often sound something like this…

 

“Crossfit is dangerous.”

“I’m too out of shape.”

“I’ve got injuries.”

“I don’t think I’d be able to learn.”

I’m too old for that.”

“Do the coaches know CPR?”

At CFK, we don’t just coach functional movement. Our goal is to inspire a healthier community by proving that fitness can be fun. Whether someone’s goal is to lose 5 pounds or add 100 more to the bar the CFK staff can lend a hand. Grab your friends so our gym can be a part of their journey too!

Click HERE

To find out about how new CFK athletes can get a FREE month!

Weekly WODs: 

Monday

Crossfit  –  Belly Buster

Our workout today won’t be for score, but we will challenge our midline with some moderately heavy deadlifts and abmat sit-ups. Our other goal should be to go unbroken on our double-unders across all 5 rounds of the workout.

Burn 
It’s shoulder pump central on day 1. We have a shoulder press and ring row ladder.

 

Tuesday

Crossfit  – Legs and Lats

It’s a great day to start gaining confidence with butterfly or kipping pull-ups. Our workout includes an ascending and descending ladder of chest-to-bar pull-ups and goblet squats. We’ll be able to rest our arms during the goblet squats to set us up for big sets on the pull-up bar.

Burn 
This workout will feel like a punch in the gut! We have 7 rounds of burpees and rowing. If you aren’t dry heaving after this one you did it wrong!

 

Wednesday

Crossfit  – Coach’s Choice

Our workout today begins with six sets of heavy push-press broken up with your coach’s favorite assistance exercise. If you love your coach now you may not love them later! Our workout is combines 200 meter running intervals with a dumbbell complex of a alternating dumbbell snatch to a push press.

Burn 
Bring an extinguisher for your legs you’ll need it. We’ve got air squats, rowing, plate ground to overhead, and sit-ups.

Thursday

Crossfit – 25 Minutes of Quality

Our workout today won’t have athletes feeling pressured by the clock. We’ll be focusing on the lunge pattern as well as toes-to-bar, rowing, and box jumps.

Burn 
Our dual ascending and descending ladder today will both prioritize hip extension as well as trunk flexion. We have sit-ups and double dumbbell deadlifts.

Friday

Crossfit  – Wall Sits and Sweat Angels

Our workout for today will have three separate 5 minute running clocks. Each running clock will start with 40/30 calories on the rower or bike followed by a 30 second wall sit. Upon completion of the wall sit athletes will either perform plate ground to overheads, burpees, or a rope climbing variation.

***LEG PROTECTION NEEDED (Long Socks, Athletic Pants, or Knee Sleeves)

Burn 
Our buy-in for today’s workout is an 800 meter run followed by a few rounds of kettlebell swings, push-ups, and double-unders.

 

Saturday

 8am Crossfit – Benchmark Workout “Cloudkicker”

There’s about nothing in Crossfit more “Womanly” or “Manly” than Bear Complex. That’s what we’ve got in today’s WOD.  Athletes should expect to get lots of practice with the barbell as well as spend some time on their feet running 400s. Level 2 will perform a heavy single bear complex prior to the conditioning.

Burn
We might see a major shift in today’s burn attendance! Our regular Crossfit members may find their way over to Burn class today for this fun workout. Today’s Crossfit open style workout is an ascending ladder of alternating dumbbell snatches with burpee box jump-overs.

 

Week In Preview, April 25th, 2021

“No one session or week of training will make an athlete’s career, but one session or week can break it.” 

 – Vern Gambetta

Your muscle fibers take a beating after tough WODs, and when it’s time to recover sleep isn’t the only thing your body needs. One of the most abundant amino acids found in muscle is Glutamine. Its roles  include being an important neurotransmitter for brain activities and alleviating muscle soreness post-WOD. There’s no secret why high level athletes keep this in their supplement cabinet or gym bag.


Weekly WODs: 

Monday

Crossfit  – Summer Season Tank Top Prep

If you plan on busting out 200 push-ups during “Murph” then workouts like these will help build the pre-requisite pushing strength. Our workout will be performed at an RPE of 8 to ensure that we are maintaining full range of motion throughout our pressing movements. Our twelve minute AMRAP includes the sumo deadlift high pull, dips, and an ascending distance run.

Burn 
We have a 15 minute EMOM of rowing, med-ball squat cleans, and sit-ups. Athletes should focus on achieving full extension of the hips before receiving the med-ball in the squat clean.

 

Tuesday

Crossfit  –  Hot Seat

Our for time workout will require athletes to pick a light weight they can move quickly with through large sets of thrusters. The load on the bar will most likely be lighter than your “Fran” weight and should allow you to complete 15-20 reps unbroken. Our workout also includes rowing, double-unders, and post-WOD sweat angels.

Burn 
We have another 15 minute workout today in the form of three five-minute AMRAPs. Athletes should expect to light up the glutes as they perform sumo deadlift high pulls, kettlebell lunges, and double-unders.

 

Wednesday

Crossfit  – Intensity Check

Today’s scoring will be the difference between the fastest and slowest set of our interval workout.  We have Russian swings, lunges, and biking. Our goal is to test our gears and find the highest level of intensity we can maintain across all the rounds.

Burn 
One dumbbell, one mission. Our workout today includes a single dumbbell, burpees, push press, and running.
Thursday
Crossfit – Gymnastics Skill Day

We begin class with a skill session devoted to a tricky movement used in the workout. We are combing 1 pull-up with 1 toe-to-bar. Since this movement requires great control of our dynamic gymnastics postures we’ll take some time to learn it. Our conditioning workout includes burpees which will elevate each athletes heart rate and make the high-skill gymnastics movements even more challenging.

Burn 
Today’s class is two rounds of “21-15-9” style conditioning. We have kettlebell swings, sit-ups, and box jumps.

Friday

Crossfit  – Manion

It’s time for our annual Travis Manion WOD we’ll be getting after 7 rounds of 29 back squats, dumbbell front squats, or air squats followed by a 400 meter run after each round.

Burn 
Burn will also be honoring the fallen on Red Friday as we complete 7 rounds of 20o meter runs and 29 air squats. If you are new to Burn, or are coming back from some time off of training scaling is absolutely critical. Feel free to reduce the reps or distance on the run to ensure you get a great workout, but not put yourself in the pain cave.

Saturday

 8am Crossfit

Today’s workout is a slow cooker we begin with a 4k bike or 2k row followed by ring muscle-ups, and sit-ups.  Level 2 will have an added skill work session of ring muscle-ups to dial in positioning.

Burn
The med-ball power clean is a clean and not an arm curl! We’ll have plenty of time and reps in today’s workout to improve our technique with the med ball power clean and one of its most common movement flaws. We also will be running and busting out some push press with the med-ball.

Week In Preview, April 18th, 2021

“It is what we know already that prevents us from learning.” 

 – Claude Bernard

Travis Manion Memorial WOD

At CFK, we support veterans and their families. Over the years we have contributed nearly 11,000 dollars to the Travis Manion Foundation which is used to assist our heroes and their families.

This year we continue our tradition of support by performing the annual Travis Manion WOD. Show your support by registering online and participating with other CFK athletes on Friday, April 30th at both gyms.

 

Want to make a donation, but can’t participate?

A donation jar will be at the gym kiosk the day of our gym-wide event (April 30th). All of the proceeds will go towards the TMF.

Want some TMF Swag?

To receive a shirt for the event make sure to register HERE.
**Remember our event will occur 1 day prior to TMF website date of May 1st

 


Weekly WODs: 

Monday

Crossfit  – Balance Your Wheels

The majority of exercises in Crossfit are performed in double leg stance with the exception of movements like pistols, step-ups, and lunges. Weaknesses in single leg stance present themselves through shaky knees descending into a pistol or being unable to maintain a tripod foot in a lunge. Today our strength and conditioning will focus on single leg stability as we perform Bulgarian split squats, lunges, hang power cleans, and wall balls.

Burn 
Be sure to stretch your hamstrings after today’s class. We have an ascending ladder of suitcase deadlifts, ring rows, and bike calories.

 

Tuesday

Crossfit  – The 72

You’ll have 7 minutes to complete the first section of today’s chipper. Our long grind session begins with 72/58 calories on the bike followed by toes to bar, renegade rows, and burpee bar muscle-ups.  Our public service announcement for today’s workout is not going “all in” on your toes to bar and renegade rows. In the words of  Coach Johnny, “Take your breaks when you need to not when you have too”.

Burn 
We have four sets of 4 minute working intervals. You’ll need to earn your rest as you complete a running interval, sit-ups, med-ball hang squat cleans, and burpees. 

 

Wednesday

Crossfit  – Benchmark WOD “Ava”

Your legs will feel slightly heavy during your running intervals in today’s WOD. We have a couplet of high rep barbell ground-to-overheads and 4oo meter running intervals. If you’re trying to PR your 400 meter run on the first running interval you’ll be in a bad place when you get back to the barbell. Train smart on this long haul workout!

Burn 
Burn athletes are getting a one way ticket to the gain train in today’s conditioning. We have an alternating EMOM of box jump overs, alternating lunges, box dips, and rowing. In the words of Robert Frank, “Swoll is the Goal, size is the prize”.

 

Thursday

Crossfit – Glorious Glutes

Our workout is 3 sets for quality of dumbbell floor press, strict pull-ups, and barbell sumo deadlifts. Our 6am athletes at North love a good finisher especially if it involves a good ole glute bridge.  Our finisher is 100 single dumbbell glute bridges for time. If you have gluteal amnesia this will wake them up!

Burn 
Today’s workout is Annie-ish with a Russian twist. We have a descending ladder of Russian Swings, sit-ups, and double-unders.

 

Friday

Crossfit  – Doubles In, Doubles Out

Our buy-in and cash-out style workout begins with 100 double-unders.  Between the buy-in and cash-out of today’s workout athletes will complete handstand push-ups and sit-ups. You’ll find that it’s quite hard to stabilize yourself on the wall when your midline is roasted.

Burn 
Today’s alternating fourteen minute AMRAP will test your lungs and grit. We have an alternating EMOM of rower calories and devil’s press.  If you’re not sweating bullets after this one you did it wrong!

 

Saturday

 8am Crossfit – Saturday Squats

Get your barbell and get your buddies! We have an awesome leg scorcher in today’s strength and conditioning. Our strength segment for regular Crossfit will include a complex of 1 squat clean and 1 hang squat clean. It’s a perfect day to get comfortable receiving the barbell in the hole. Our conditioning piece is five 3 minute intervals of sprints, box jump overs, and hang squat cleans.

10:15am Crossfit – Level 2*No Leg Protection, No Rope Climbs

Level 2 will complete the same workout as 8am, but have an added strength piece of legless rope climbs, walking lunges, and L-sit holds. Be sure to wear your protective knee or shin guards if you plan on climbing. We love to keep the ropes clean and can’t do so without cooperation from athletes.

 

Burn
Every crossfit athlete knows that when there is a short time domain things are about to get REAL! Our workout today is three 4 minute AMRAPs of wall balls, push-ups, and 50 meter sprints. It’s a good idea to bring an extra set of triceps to the gym today.

Week In Preview, April 11th, 2021

“Average players want to be left alone. Good players want to be coached. Great players want to be told the truth.” 

 – Nick Saban

Travis Manion Memorial WOD

At CFK, we support veterans and their families. Over the years we have contributed nearly 11,000 dollars to the Travis Manion Foundation which is used to assist our heroes and their families.

This year we continue our tradition of support by performing the annual Travis Manion WOD. Show your support by registering online and participating with other CFK athletes on Friday, April 30th at both gyms.

 

Want to make a donation, but can’t participate?

A donation jar will be at the gym kiosk the day of our gym-wide event (April 30th). All of the proceeds will go towards the TMF.

Want some TMF Swag?

To receive a shirt for the event make sure to register HERE.
**Remember our event will occur 1 day prior to TMF website date of May 1st

 


Weekly WODs: 

Monday

Crossfit  –  Swings, Dubs, and Sit-Ups

We have a grip cooker on our hands in our hinge heavy workout. We’ll be performing high volume Russian swings, sit-ups, and double-unders. We are looking for a kettlebell weight that we could perform 15 to 20 reps with when fresh.

 

Burn 
We’ll be lighting a fire in our quads today as we smash short running intervals, front squats, and dumbbell thrusters.

Tuesday

Crossfit  – Thrusters and Running

Our descending rep ladder of thrusters will make it challenging for athletes to pick up the pace on each running intervals. In the workout, reps will decrease as well as running distances. It’s a sprint to the finish. Bring the heat!

 

Burn 
You know you’re in for it when the air bike becomes a welcomed relief. We have a very grip intensive workout consisting of hang dumbbell cleans, suitcase lunges, and bike calories. We also have added time in for a special mobility piece at the end of class.

Wednesday

Crossfit  – Bench Press Session + Dizzy Izzy

There aren’t many things as fun as a good ol’ bro press. Join your buddies for an awesome strength session that combines kettlebell crossbody deadlifts and our globo gym classic.  High heart rates and wall walks go together like peanut butter and jelly. Today’s conditioning might make you feel like you are doing 21.1 all over again.

 

Burn 
Today’s workout is a great strength and endurance WOD that will challenge the upper body. We have a higher volume ring row, push-up, and slam ball workout ahead of us.

Thursday

Crossfit –  Running Intervals, Lunges, and Slam Balls

Endurance athletes rejoice! We have a long one today that we’ll cap at 23 minutes.  Athletes should pick a slam ball that will allow them to complete 20 unbroken slam ball lunges followed by 20 slam balls. The slam balls shouldn’t take anymore than two sets before heading back out the door on the run.

Burn 
It’s time to dual wield the kettlebells! We have a training EMOM of double kettlebell sumo deadlifts, Russian Swings, and double-unders.

Friday

Crossfit  – Pulling Paradise

Our focus for the first half of the class will be nailing the recieving position of the power snatch and ring transitions. In our workout,  athletes will have the choice of performing either burpee pull-ups or ring muscle-ups. Other movements in today’s conditioning include hang power snatches and rowing.

 

Burn 
We might see some athletes that usually attend regular Crossfit leak into our burn class today because it’s overall gonna be a lot of fun. Our 3 round workout will begin with a med ball run into rower calories, sit-ups, and box jumps.

Saturday

 8am Crossfit

There’s no need to rush through our workout today. Our goal is to take our time and move well. We have a lot of volume in today’s workout so if you are feeling beat down let’s take a step back. Our squat heavy workout includes all the barbell squatting variations as well as hand-release pushups.

10:15am Crossfit – Level 2

Channel you inner Coach Alex as we spend 10 minutes focusing on the finer points of handstand walk skill development.

Burn
We love workouts that sky rocket the heart rate then challenge stability. The transfer effect of this type of training has a large carryover to competitive Crossfit as well as life in general. Our workout today consists of a few spicy bike calories and up-downs. Your last up-down will be followed up with a crossbody kettlebell hold.

Week In Preview, April 4th, 2021

“Do not let what you cannot do interfere with what you can do.” 

 – John Wooden

Training Spotlight

In just a few short weeks Tristar Rowing will be holding a rowing camp in Louisville, Tennessee. If you’ve got a free weekend ahead of you then this is a great opportunity to get better at a weakness, or make a strength even stronger.

 


Weekly WODs: 

Monday

Crossfit  – Athlete Choice

In today’s workout athletes will pick a weight that allows them to focus on each rep, but maintain a steady pace throughout the workout. Quick singles will be the preferred method of breaking up the barbell reps. Athletes should expect to see plenty of power snatches and lateral burpees in today’s WOD.

Burn 
The format of our 3-6-9 AMRAP will leave little time for breaks in today’s workout. Athletes should expect to see ring rows, burpees, and wall balls.

 

Tuesday

Crossfit  – Training Day

We won’t score today’s workout, and will focus on getting some good ole’ quality movement. Today’s workout is 5 sets of 1 minute intervals. Movements include double-unders, walking lunges, running intervals, mountain climbers, and glute bridges.

Burn 
The legs will get smoke-checked in today’s workout! We have a high intensity sprint followed by alternating dumbbell lunges, rower calories, and push-press.

 

Wednesday

Crossfit – 3 Round Burner

Our workout for today will send your heart off to the races! Our three round workout includes sit-ups, slam balls, and hang squat cleans. There will be no score on today’s workout.

Burn 
It’s all about the bells on day 3. We have kettlebell suitcase deadlifts, Russian Swings, and double-unders.

 

Thursday

Crossfit –  Gymnastics Pull Of Choice

Our twenty minute sweat fest will give athletes an opportunity to pick their own individual gymnastics pulling option. Our workout will also include bike calories, rope climbs, and kettlebell suitcase carries. The carries will tax your grip so be sure you are prepared to climb the rope when the time comes.

Burn 
Burn class will be getting ROW-sted today. We have three cardio intervals of running, rowing and biking planned for today.

 

Friday

Crossfit  – Diane

Diane or 45 head smashes for time? You decide! Our deadlift and handstand push-up WOD will test each athletes ability to brace their core under fatigue. The deadlifts will tax the midline and give any athlete a difficult time maintaining stability on the wall.

Burn 
Today’s class is a descending ladder of dumbbell hang squat cleans and up-downs. Our workout gives athletes an opportunity to become more familiar with receiving the dumbbells in a full-depth squat.

 

Saturday

 8am Crossfit – “Straight 100”

Another day, another benchmark. We have 100 reps of rower calories, wall balls, and box jumps. You’ll be able to claim your title as the quad god after this one!

10:15am Crossfit – Level 2

10:15am gets an extra piece of fun in the form of 5 sets of paused front squats.

Burn
We’ve got a gun show this weekend! Our workout is an alternating 16 minute EMOM of bicep curl to presses, sit-ups, box step-ups, and mountain climbers. Leave your sleeves at home!

 

Week In Preview, March 28th, 2021

“The wolf on the hill is not as hungry as the wolf climbing the hill.”
 -Arnold Schwarzenegger

Women’s Apparel Spotlight

Coming in hot!  New women’s crop tops and tanks just in time for summer!!  With two designs to choose from, and some fresh colors for 2021, you will definitely want to get these while you can! 

Pre-orders are live now!  Follow this link to order yours before April 4th!

 


Weekly WODs: 

Monday

Crossfit  -“Power Plus Amanda”

We’ll be putting a 15 minute hard cap on today’s workout. “Power Plus Amanda” is a descending ladder of bar muscle-ups and power snatches. We’ll get an opportunity in the pre-wod strength session to warm-up the scaling option we plan on using for the workout. Athletes should find a break up strategy for the snatches that allows them to move from bar to bar with little rest.

 

Burn 
Burn will be performing a “Ladies Week” beginning with a Burn version of “Amanda”. We have dumbbell snatches, jumping pull-ups, and a 200 meter run after each round.

Tuesday

Crossfit  – “Annie” + Barfight on Steroids

Annie is a classic workout that really tests an athletes ability to make quick transitions and remain consistent on the jump rope. If you haven’t done high rep sit-ups in awhile be sure to shave off some reps to save yourself from any unwanted soreness. We’ll be doing 500 meter repeats on the rower as a finisher. Don’t go hide in the bathroom after “Annie”!

 

Burn 
Today’s girl will be “Annie”. Grab your jump ropes and Abmats so we can crush this classic Burn style.

Wednesday

Crossfit – She Who Must Not Be Named + Post-WOD Overhead Squats

In today’s benchmark workout we have thrusters, pull-ups, and a well deserved cool down walk.  This benchmark girl is a soul-crusher so don’t miss out. We’ll finish up with a small strength session of overhead squats.

 

Burn 
If you thought we were gonna let our Burn program miss out on all the  “Fran” fun you’ve been mistaken.  We’ll be doing a version of “Fran” with burpees instead of pull-ups.
Thursday
Crossfit –  “Grace”

It’s 30 clean and jerks for time with an option to hang out on the lighter side if you’re feeling beat down from all the tough workouts this week.  We’ll also build up to a heavy 2-rep power clean and jerk to make our WOD movements quick and snappy.

 

Burn 
Burn athletes will still be getting their 30 clean and jerks in, but will have an interval run in between sets. Get after Grace!

Friday

Crossfit  – “Sweet Caroline”

Good times have never seemed so good after this workout. We have 3 rounds of biking, box jumps, burpees, and push-up planks.

 

Burn 
“Sour Caroline” is 3 sets of rower calories, box jumps, up-downs, and plank holds.

Saturday

 8am Crossfit – Hero WOD “White”

We conclude our week with a special salute to 1st Lt. Ashley White that was killed in Kandahar Province, Afghanistan on Oct. 22. 2011. We’ll honor her with the precision of our movement and effort during 5 rounds of rope climbs, toes-to-bar, overhead plate walking lunges, and 400 meter runs.

10:15am Crossfit – Level 2

Level 2 will perform the same workout as above.

Burn
We’ll still honor the fallen during our Saturday burn class. Athletes should be prepared for ring rows, sit-ups, lunges, and 200 meter running intervals.

Week In Preview, March 21st, 2021

“Success seems to be connected to action. Successful people keep moving. They make mistakes, but they don’t quit. ”    

– Denzel Washington


 

Supplement Spotlight

Puori C3

We love Puori products because we know what we’re getting inside the bottle. Puori only uses the purest  of ingredients, and is free from heavy metals that other products may contain. Puori’s C3 is a potent concoction of three sources of vitamin C. C3’s powerful vitamin C supplement is sourced from rose hips, acerola berry, and goji berry. This product also includes an energy blend of Yerba mate powder and polyphenol rich ginseng.

Vitamin C is not only an important immune booster, but plays important roles in other bodily functions as well. Some of these functions include bone formation, gum health, and targeting harmful free radicals. Make sure to pick up a bottle at the end of your next WOD!

 

 


Weekly WODs: 

Monday

Crossfit  -Barbells and Burpees

Our workout for today is a benchmark workout you may have seen before. “Point Break” is an ascending and descending ladder of front squats and bar facing burpees. It’s all lungs and legs for this one!

 

Burn 
It’s all about pacing on day 1. We have 4 rounds for reps of max burpees, dumbbell snatch, and ring rows.

Tuesday

Crossfit  – Pace Trainer

In today’s high-skill strength component we’ll be dialing in the catch position of the snatch. Our focus for the strength piece will be receiving the bar with great stability in a deeper power position than normal. Our goal for today’s conditioning is to find a challenging but sustainable effort for 15 minutes.  Athletes should expect to see dumbbell snatches, tuck-ups, and bike calories.

 

Burn 
Don’t forget your running shoes because that’s about all we’ll be doing today. Keep in mind “The things you do the least usually provide the most”.

Wednesday

Crossfit – Booty and The Beast

We’ve planned some lower body destruction for day 3. The glutes and quads will be toast after our strength and conditioning today. Our pre-workout strength session will fire up the posterior chain with single-leg glute bridges and dynamic supermans. Our conditioning includes two sets of rowing, wall balls, and double-unders.

 

Burn 
We’ve got 15 minutes of pure explosiveness planned for burn. Our workout includes single dumbbell clean and jerks, box jumps, and sit-ups.

Thursday

Crossfit –  Make Intention Your Intensity

The saying goes “Move Well, Move Often”. The goal of today’s training session is to move with great mechanics. Many athletes gloss over the fact that intensity can be chased through intention. Today we’ll be looking for great movement as we flow through 3 quality sets of Turkish get-ups, slam balls, bent over rows, and crossbody mountain climbers.

 

Burn 
Today’s workout is all about those rowing pains! Our workout includes a 500 meter buy-in and cash-out on the rower. The rowing intervals will be separated by 3 rounds of goblet squats and Russian swings.

Friday

Crossfit  – Open 21.3

Get your rest on Thursday night because we’ll be going to war with 21.3 on day 5!

 

Burn 
The Burn Open is still going! We’ll see you in class.

Saturday

 8am Crossfit – Librarian Leg Day

Our workout is 5 rounds for quality of bike calories, up-downs, library deadlifts (sumo or conventional), box jumps, and planks.

10:15am Crossfit – Level 2

 One of our locations will be hosting a re-run of 21.3 and the other location will have a heavy 3-rep sumo deadlift before the regularly programmed Crossfit class conditioning.

Burn
We’ve got some big sets coming your way on Saturday. Athletes should choose a weight they can complete 25 reps with of each movement. Our workout includes sumo deadlift high pulls, wall balls, and double-unders. If you don’t have consistent double-unders it’s a great idea to use singles in order to preserve the workout stimulus.

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