Blog
CFK Weekly: May 28, 2023
Murph Schedule -Monday 5/29- One Class: 8:30am Both Locations – Group Start! Have to work? We will be doing 6:30am Heat at West so you can pay tribute & get your workout in! Programming Sneak Peek! Monday: Murph! One Class 8:30am Both Locations! Tuesday: 6×2 Building Strict Press! Then we are going to be doing ...
CFK Weekly: May 21, 2023
Programming Sneak Peek! Monday: Weighted Pull Ups for Strength! Then we have 3 Rounds for Time that is going to push your legs to their Threshold. Tuesday: 5×3 Sumo Deadlifts! Then this short AMRAP is going to test your lungs and ability to pick the barbell up when fatigued. Wednesday: We have a chipper today ...
CFK Weekly: May 14, 2023
Murph Schedule -Monday 5/29- One Class: 8:30am Both Locations – Group Start! Have to work? We will be doing 6:30am Heat at West so you can pay tribute & get your workout in! Not Ready to tackle it Solo? Let us help you find a buddy to get it done! – Put your name on ...
CFK Weekly: May 7, 2023
USAW Weightlifting Meet ALERT!! CFK will be hosting a USAW Meet 5/20/23!! Info & Registration HERE! Programming Sneak Peek! Monday: Squat Cleans in a 21-15-9 that will turn into a bit of a grind but keep moving and chip away at the reps. Tuesday: We are going to start with some hip and shoulder Strength/Stability. ...
CFK Weekly: April 30, 2023
Murph Shirt Pre-Order! *Shirts are Ordered from Veteran Owned local company 7five Clothing* These shirts will be available for pre-order ONLY! Please order by the deadline 11:59PM – May 10th! ORDER HERE! The shirts are Black with the print as shown above. If you would like to order multiple shirts, please submit multiple orders, 1 for each shirt. ...
CFK Weekly: April 23, 2023
Murph Prep Challenge! This year we are celebrating and prepping for Murph all month. Starting Monday May 1st we are running a daily challenge / competition leading up to completing Murph on Memorial Day Monday May 29th. Here is how to participate… Log running at least 1 mile every day, it will be loaded in ...
CFK Weekly: April 16, 2023
New Class Alert!!! Monday Night Weightlifting @ West! 7:00PM With our newest Coach Keith Programming Sneak Peek! Monday: 6 Sets of a Hang Squat Clean + Squat Clean Complex. Then we are pairing a gymnastics movement with wall balls in a 10 Min AMRAP! Tuesday: Time to work on Rope Climbs! Then our Metcon for ...
CFK Weekly: April 9, 2023
CFK is Hosting a USAW Certification Course! Contact [email protected] for more details Speaking of Weightlifting…. CFK will be hosting a USAW Meet 5/20/23!! Info & Registration HERE! Check below for other events coming up! Programming Sneak Peek! Monday: 3 x 10 Bench Press. Our Metcon is a 10 to 1 Triplet where you should ...
CFK Weekly: April 2, 2023
CFK is Hosting a USAW Certification Course! Contact [email protected] for more details Speaking of Weightlifting…. CFK will be hosting a USAW Meet 5/20/23!! Info & Registration HERE! Check below for other events coming up! Programming Sneak Peek! Monday: Squat Combo! 1 Front Squat (85 – 90% of FS 1RM) + 3 Back Squats! Then ...
CFK Weekly: March 26, 2023
Workshop Alert!! On Wednesday, April 5 stay after the 4 o’clock class or be there early for the 5:30 class (5:00-5:30PM) to learn how functional breathing can improve your fitness, recovery, and overall health. Zack Kramer, a local CrossFit Level 3 coach, will join us between these classes to lead a workshop covering breathing for ...