Week In Preview, August 2nd, 2020

“Humans are not physically normal in the absence of hard physical effort.”

-Mark Rippetoe


 Event Spotlight:

Clash at the Creek

Clash at the Creek

We have a couple of athletes participating in Crossfit First Creek’s first annual competition. Come out and cheer on our fellow athletes as they tackle 4 grueling workouts Saturday, August 15th. The event will have plenty of vendors to check out between heats. The competition will be held from 9am – 3pm. For more details about the event check out their facebook page under “Clash at the Creek”.


Upcoming Events:

Saturday, August 29th – Powell Station Celebration

Don’t forget about the Powell Station Celebration at the end of the month. There will be lots of great activities for the entire family.


Weekly WODs: 

Monday – Show off those Shoulders

We’ve got plenty of overhead movements in today’s strength and conditioning. We start today’s workload with a strength piece as we build to a heavy 2-rep strict press. Our conditioning today will be in EMOM format and will include burpees over the bar, power snatches, and more pressing.

 

Tuesday – Pulling Paradise

Our conditioning piece for today’s workout will increase in complexity as time goes on. Our triple AMRAP incorporates tons of horizontal and vertical pulling. We have sumo deadlifts, kipping pull-ups, chest-to-bar pull-ups, running intervals, and renegade rows in store for day 2.

 

Wednesday  – Squat Day (Week 6)

The bar will be moving a lot slower this week as we head into week 6 of our squat cycle. We’ve got one more build week ahead which will be followed by our test week. Make the most of your 5 sets of 5, or 5 sets of 3 this week. If you are feeling great today try adding a two second pause in the hole on each rep. We finish up today’s workout with a fun race of rowing, sit-ups, and air squats.

 

Thursday  – Hinge Binge

Our workout for today allows you the opportunity to earn your rest. We have five 4 minute intervals of Russian swings , single-arm front rack step-ups, and box jump overs. We’ll finish today’s workout off with bird dogs and quad heel taps. Bird dogs are an excellent exercise to build stability, decrease back pain, and encourage great posture.

 

Friday  – “DT”

We lucked out this week! We have heavy deadlifts followed by the infamous “DT”.  We’ll set a heavy 2 rep deadlift followed by 5 rounds of 12 deadlifts, 9 hang power cleans, and 6 shoulder to overhead. Bring an extra set of forearms in your gym bag today!

 

Saturday  – Crossfit/Level 2

Our workout for both classes this weekend is only 2 sets. Seems easy, Right? Most of the time it’s easier said than done. We’ll be getting after 2 sets of biking calories, single dumbbell thrusters, and toes to bar in our conditioning. Level 2 will have an gymnastics strength piece of pull-ups and push-ups.

 

Saturday  – Burn

Sumo Saturday is upon us! We have an alternating EMOM of Up-Down Step ups and bike calories followed by another EMOM of sumo deadlift high pulls and bike calories. Our goal today is to get out of our comfort zone on the bike and hold a challenging RPM throughout both EMOMs.

Week In Preview, July 26th, 2020

“Four Traits Of Successful Athletes: Coachable, Hungry, Confident, and Positive”

-Ben Bergeron


 Mark Your Calendars

Powell Station Party

On Saturday, August 29th join CFK as we celebrate with the Powell Community at the 6th Annual Travis Wegener Memorial Car Show. The car show will be the main event, but lots of other family oriented activities will be available for all ages.

The main drag of Powell will be taken over by bounce houses, cornhole tournaments, local businesses, a 5k race, and even an opportunity to kayak down the river near Powell High School.  Bring the family, Bring your friends, and join CFK for a fun weekend event.


Weekly WODs: 

Monday – Death from Above

We are going overhead a lot in today’s workout. Today’s class begins with a overhead primer of a single power snatch and a heavy squat snatch. Our workout is a short and spicy barbell burner that incorporates power snatches, overhead squats, and lateral burpees over the bar. Grip and Rip, Baby!

 

Tuesday – Earth Presses

We’ll be upside down quite a bit in today’s workout. We have a high volume of handstand push-ups followed by rower calories and slam balls. Athletes should pick a pressing variation of the handstand push-up that allows them to crush large sets of 15 reps in no more than two sets.

 

Wednesday  – Squat Day + Hang n’ Bang

It’s time to add some weight to the barbell this week, but not at the expense of great mechanics and technique. We’ll cap off the squat cycle workout with a 12 minute EMOM of dumbbell hang cleans and sprint intervals to flush our legs.

 

Thursday  – Chalk Bucket Appreciation Day

Don’t forget your grips for today’s ascending ladder of toes to bar, bike calories, and alternating dumbbell snatches. Our workout is 20 minutes and the volume will be challenging for all athletes regardless of their ability level. It’s a great day to come in the gym and focus on the core positions of the arch-hollow swing  even if you don’t have collegiate level gymnastics skills (don’t worry, we don’t either). Let’s get better, today.

 

Friday  – Subtle Flex

We’ll head into the weekend with a shoulder pump. It’s great for barbecues, pool parties, and all kinds of outdoor events where the gun show is needed. We’ve got double unders, sit-ups, jumping lunges, front-rack holds, and kettle-bell floor press holds lined up for today’s workout.

 

Saturday  – “Kelly”

Get ready to get explosive! We’ve got a lung and leg burner lined up for our weekend Crossfit and level 2 class. We’ve got another nasty girl WOD this week in the form of “Kelly”. You’ll need to channel your inner track star to complete 5 rounds of 30 wall balls, 3o box jumps, and 400 meter running intervals. An added core finisher of farmer’s carries, bicep curls, dead bugs, and superman flutter kicks will be added to the 10:15am class.

 

Saturday  – Burn

Grab a buddy and make them burn. We’ll have a partner 4k row this weekend. Each partner will row 250 meters while the other partner is holding their choice of a static hold. Be fast on the rower, don’t let your buddy down!

Week In Preview, July 19th, 2020

” The two things that most influence our physical appearance, exercise and diet, share in common the fact that doing them correctly means choosing to do things that involve discomfort.”

-Mark Rippetoe


 Supplement Spotlight

Black Market D-Aspartic Acid 

Want to lift bigger weights, increase your muscle mass, and lose fat this summer? Most males over the age of 30 see a decrease in natural testosterone levels by up to 1% each year. Testosterone is one of the primary drivers in keeping the male body in shape for the long haul. This critical male hormone is not only responsible for sex drive, but also plays roles in increasing red blood cell production and bone density.

The great news is that we can work to decrease declining levels of testosterone with supplementation of critical aminos. D- Aspartic Acid is an amino acid found in the body that stimulates testosterone production in the testes. Some studies have shown that supplementation with D- Aspartic acid has raised T levels up to 50% in just a few weeks. The benefits of high T levels include increased muscle recoveryand overall healthier overall body composition.


Weekly WODs: 

Monday –  Squat Day + Metcon

We’re rolling into week four of our squat cycle. The weights are beginning to get heavier, but we still should not be sacrificing great positions for heavier loads on the bar. Squats are not only a great exercise to develop strength in the lower limbs, but also provide performance enhancing hormone release. We’ll dedicate 9 minutes at the end of class to a challenging burpee and dumbbell front squat sweat fest.

Tuesday –  “The Cali Bear”

Our two part workout today is a CFK favorite. We’ll take 10 minutes at the beginning of class to establish a complex of clean deadlifts and power clean and jerks.  In today’s conditioning we’ll be ripping the bar off the ground every 30 seconds for twenty minutes as we perform a moderately heavy clean and jerk. We’ve done this workout quite frequently in the past so make sure to look up your scores in wodify.

Wednesday  –  Perfect your Pull

We’ve got lots of gymnastics movements in store for day 3. We kick today’s workout off with a skill session dedicated to kipping pull-up development. In our workout we’ll apply the skills we learned during our skill work. We’ll be tackling a triple AMRAP of box jumps, kipping pull-ups, chest to bar pull-ups and running intervals.

Thursday  –  Simon Says

You’ll either love or hate your coach after the warm-up, but at least you’ll be warm. We’ll play the CFK’s edition of “Simon Says” at the beginning of class to prepare for our 30 minute conditioning EMOM. Our workout will tax the lungs and the core as we crush bike calories, slam balls, Russian twists, and hand-release push-ups.

Friday  –  “Isabel”

We’ll prime the shoulders for today’s snatch-fest with a heavy three rep power snatch at the beginning of class. We’ll immediately de-load our barbells and, prepare to go to war with “Isabel”. There is no time for breaks in this fast paced snatching workout. Athletes will perform 30 snatches for time at 135 pounds for the guys and 95 pounds for the girls. Athletes can opt for quick singles during this workout or try 6 quick sets of 5 Touch-n-Go snatches.

Saturday  – Drop and Give Me 50

We decided 50 reps of just about everything under the kitchen sink would be acceptable for your weekend workout. Our chipper workout for regular crossfit and level 2 will have athletes working their way through double unders, wall balls, kettle-bell swings, box step-ups, up-downs, and sit-ups.  Level 2’s class will incorporate muscle up skill work and a pistol perfection section.

Saturday  – Burn

Our quick burner workout for the weekend will consist of plate ground to overhead, bike calories, and box jumps. We have a short time domain workout, and our goal is to go directly into plate ground to overhead after crushing an intense calorie interval on the bike.

 

Week In Preview, July 12th, 2020

 “If you’re asking if your squat was low enough, the answer is no.”
-Greg Everett, Catalyst Athletics

Supplement Spotlight:

Black Market Raw Creatine

In order to progress in Crossfit your body must adapt to the demands placed on it each day. If you are consistently challenging yourself with the appropriate doses of intensity then you’ve most likely seen results through improvements in strength and endurance.

In Crossfit, power production is the name of the game.  The energy needed to perform intense exercise as well as muscular contractions is fueled by Adenosine Triphosphate (ATP). Most know ATP as the muscle cell’s energy currency. BlackMarket’s Raw Creatine helps to convert creatine phosphate into ATP to fuel intense exercise. Creatine is one of the most highly researched and proven sports performance supplements on the market. It’s no wonder why athletes have been supplementing with it for years. Get Some and Get At It!


Weekly WODs (CrossFit):

 

Monday – Squat Day Week 2

We reset last week to lighter loads that we could move with complete confidence. In this week’s squat workout we will be adding 5 pounds to last week’s load. Our mindset for this week will be to take accountability for our movement patterns and focus on quality. If an athlete adds too much weight to the bar at these early stages of the cycle then it could cause train wreck in week 6 as loading increases.

 

Tuesday – “Diane” Benchmark WOD

If you were practicing your handstand pushups in your home gym during the quarantine it’s your time shine. We last tested this workout in January, and now its time to see how far we’ve come. Our workout consists of a descending rep ladder of deadlifts and handstand pushups. We’ll preserve the stimulus of this fast paced workout by finding a scaling option for the handstand up that allows for consistent efforts on the wall. Don’t fall on the wall!

 

Wednesday – Sliced and Diced

It’s all about the midline on day three.  We begin today’s workout with a 12 minute skill session of strict knees to chest followed by an L-sit variant.  Our workout will challenge our ability to maintain stability and control during our 15 minute AMRAP of alternating dumbbell split hang snatches, knees to elbow, and wall balls.

 

Thursday – Glute Bridge Gain Train

We’ll embrace the bike today in our hard hitting workout. We’ll be smashing 2:00 worth of bike calories followed by up-downs and static positions.  Our finisher for today’s workout is will be a five minute glute bridge hold broken up by 20 quad heel taps.

 

Friday  –  “Fran” Benchmark WOD

Fran Lung Friday is here! Bring your fire-breathing buddies to the hardest workout of the week.  We have a short and spicy ladder of lightweight thrusters and pull-ups.  Our workout is a maximum effort sprint to the finish, so BRING IT! We’ll also have a post-workout strength segment of push presses when we recover from our Friday Fran!

 

Saturday – Crossfit/ Level 2

Heavy cleans and explosive movement is in store for your weekend workout. We’ll kick today off with a strength session of power clean doubles and follow it up with a conditioning piece in both classes. Our conditioning will tax your hamstrings as we hammer out high volume Russian swings and short running intervals.

 

Saturday – Burn

Our fifteen minute EMOM this week for Burn class will toast your legs and kickstart your heart. We have an alternating EMOM of dumbbell snatches, running intervals, and single dumbbell reverse lunges.

Week In Preview, July 5th, 2020

“He who is not courageous enough to take risks will accomplish nothing in life.” 

 

–  Muhammad Ali


Supplement SPOTLIGHT:

O2 Recovery

Now $3.00

We’ve been carrying O2 Recovery drinks for quite some time now and O2 has recently changed the can size. Starting Monday all sizes (large and small O2’s) will be $3.00 until we sell all of the large cans. Get them while they last!


Weekly WODs (CrossFit):

 

Monday – Mighty Mouse

We’re coming in hot with today’s heavy and high skill workout. Our workout for today is an 18 minute AMRAP of ring muscle-ups, heavy deadlifts, and high volume sit-ups. The muscle-ups for this workout should be completed in no more than 3 sets max. However, if the rings aren’t in your wheel house we’ll sub it for  burpee pull-ups.

 

Tuesday – Bro Tank Blow Out

Our class begins with a strength EMOM of bodybuilding favorites. We’ll strengthen both the anterior and posterior areas of the shoulder as we perform arnold presses and bent-over rows. Our conditioning will help us to establish more familiarity with the dumbbell split jerk. We will also heat things up with plenty of double unders and tons of air squats.

 

Wednesday –  Benchmark WOD “Death Row”

The infamous “Death Row” WOD is back. If you haven’t done this workout before we promise you won’t forget it. Our goal today is to find a sustainable and challenging pace to keep for the duration of this 20 minute EMOM. If you’re new to Death Row then coaches will have recommendations for rep schemes that will allow you to succeed in this grueling test of fitness. Hang in there and keep on fighting!

 

Thursday – Squat Day Week 2 (Reset) + Tree Trunk

You shouldn’t be scared to show a little leg if you’ve been consistent with squat day. It’s time to start building those tree trunks! We’ll be resetting to 75% of the 5 rep max that we performed last week. In our strength segment, the weights on bar should be well within our scope of capability. Our conditioning is a ladder style workout of box jumps and thrusters. You’ll be thanking coach Rick for some sick programming after this one!

 

Friday  – Grip Strength 101

Today’s workout will test your grip strength as well as your endurance. We’ll kick our three round workout off with a half mile run followed by a challenging version of the push-up and large sets of dumbbell hang power cleans. You’ll have 90 seconds to collect yourself before heading out on the next run. For this workout, athletes should pick a weight that they can perform 20+ reps unbroken.

 

Saturday – Crossfit/ Level 2

We’ll be unleashing the holy grail of core work for your Saturday morning sweat session in both Level 2 and Crossfit. We’ll take 15 minutes to brush up on the toes to bar progressions at the beginning of class. Our conditioning for both classes will include slam ball lunges, slam balls, and toes to bar. Level 2’s class will have an added strength segment focusing on the snatch and overhead squat.

 

Saturday – Burn

Get ready to throw some odd objects around in burn class this weekend. We have cardio intervals, kettlebell swings, and single arm kettlebell thrusters planned for your quick hitter workout this weekend.

 

 

Week In Preview, June 21st, 2020

“Today more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies, and lack of physical exercise.” 

 

–  Mike Adams

Supplement SPOTLIGHT:

 

Glutamine + BCAAs

Transparent Labs BCAA

If you live your life in soreness from tough WODs. You aren’t alone! It’s just the nature of the crossfit!  You most likely remember this feeling as you descend to the bottom of a plate loaded squat during our squat day warmup!  We go hard 3-5 times a week in hopes of creating incremental changes over time. However, without the proper recovery post WOD or even during the workout we negate the gains we could be making. You DESERVE better, right? Well, you can unlock the key to strength and recovery with one scoop of Transparent Labs BCAAs+ Glutamine. There are three branch-chain amino acids, and all of them are ONLY obtained through external sources! These amino acids include leucine, isoleucine, and valine. By supplementing with these critical aminos we allow the body to reduce muscle soreness, muscle fatigue, and build a body that can go beast mode! This trio of aminos blunt muscle breakdown which is common in our sport! Glutamine is also imperative for any type of fitness regimen. Glutamine is naturally found in the body, but is depleted during strenuous activities. When glutamine levels in our body plummet our ability to recover is sluggish! 5-10 grams of Transparent Labs Glutamine+BCAAs can be taken pre-workout, intra workout, or post-workout for optimal performance!

 


Weekly WODs (CrossFit):

 

Monday – Hone in on the Handstand

We’ll be knocking the dust of your favorite gymnastics movements on day 1! We’ll kick today’s 60 minute class off with 10 minutes of dedicated skill work. Our skill work will help athletes of all ability levels get more familiar with inversion. Our conditioning workout for today is a shoulder smoker of handstand push-ups, rower calories, and alternating heavy dumbbell snatches.

 

Tuesday – Squat Day Test Week + Pick Your Own Pain Cave

It’s test day for our squat cycle on Day 2. We’ll take 15 to 20 minutes establishing a new 5 rep max for the squat we chose for the cycle. Our finisher will finish you! Our conditioning is “athlete’s choice” of the CFK benchmark “bar fight” or “Knock-Out”. Don’t let your guard down and keep swinging!

 

Wednesday – Iron Abs

Our mid-week workout is all about the core! Our workout will be 5 sets of 5 minute intervals. During these intervals we will challenge our core strength with toes-to-bar, slam balls, and running intervals. Scaling to the toes to bar to a variation that allows for consistent movement will be critical in today’s workout.

 

Thursday – Old School Strength and Conditioning

Our two part workout for today’s class will incorporate various methods of gaining raw strength. Our strength workout for today consists of Turkish get-ups and weighted pull-ups. Our conditioning workout for today will be a grunt work grinder of long distance suitcase carries, single dumbbell burpees, and weighted step-ups.

 

Friday  –  Treat Yo’ Self with Trouble Unders

We’ll take 15 minutes at the beginning of class to build to a heavy complex of snatch deadlift, hang power snatch, and power snatch. Our conditioning will scorch the shoulders with double unders, push press, and moderately heavy power snatches.

 

Saturday – Crossfit/ Level 2

Our conditioning for Crossfit and Level 2 will help you gain a new love for the front rack position. Our conditioning workout for today is a longer duration EMOM that includes built in rest periods. We will be performing front rack lunges, front rack holds, and up-downs over the bar.  Our Level 2 class will have an additional strength session of strict toes-to-bar or strict toes to target.

 

Saturday –  Burn Class

Make the most of your Burn membership and come conquer today’s EMOM. We have an alternating EMOM of burpee box jump overs, dumbbell snatches, running intervals, and deficit push-ups planned for this weekend. Grab a buddy and burn!

Week in Preview, May 17th, 2020

“”The investor of today does not profit from yesterday’s growth.”

 

-Warren Buffet

Murph T-Shirt Pre-Orders

Due by 8pm today
This is the final call to get your Murph shirts! Please click the link to fill out the order form. Click here to fill out the order form (you’ll be charged upon distribution).

Shirts and tanks are $25/each, and there’s a handy sizing spec sheet in the order form for your reference.

You may order multiple shirts of varying types and colors in the same form. If you’d like to order multiples of the same shirt, write that into your comments at the bottom of the form, or fill out one form for each individual shirt.

Let’s represent on Memorial Day!!


]Weekly WODs (CrossFit):

 

Monday – Hand-Release Hay Day

“Murph” is just around the corner, and we have been ramping up our efforts to prepare  for the challenges that lay ahead this month. Today’s conditioning will require consistent pacing and appropriate scaling for the hand-release push-up. The chipper-style workout for today also includes kettlebell front-rack lunges, box-jumps, running intervals, and up-downs.

 

Tuesday – Squat Day (Week 2)

Our focus today should be on owning the squat from top to bottom regardless of what’s on the bar. This week’s weight should give us confidence in our ability to have absolute control over our squat descent tempo. Week 2 is not the time to trade shaky knees and instabilities for “that-a-boys” and “high fives” at the squat rack.  As always, remember to check your ego at the door!

 

Wednesday – Technique Before Load, Period

Is your footwork holding you back from lifting maximal loads overhead? If so, don’t miss today’s workout. In today’s strength session we’ll be dialing in the finer points of the split jerk as well as developing skills in other overhead lifts. We’ll follow it up with a fast paced 10 minute AMRAP of rower calories and push jerks.

 

Thursday – Hip Hop Fundamentals

Get ready! DJ D-Hump and MC Rick are gonna be “on the 1s and 2s” at both locations. Our workout includes a breakdance flow,  kettle-bell flow, and pull-up EMOM.

 

Friday – “Isabel”

If you’ve done this workout before you know that you begin reevaluating your life choices at around rep 20. Isabel is 30 snatches for time at 135 pounds for males and 95 pounds for females. We are looking for a sprint-style workout that lasts no more than 6 to 7 minutes. Make sure to find a weight you can cycle for at least 5 to 7 reps each minute.

 

Saturday – Crossfit / Level 2

Our conditioning workout for both Level 2 and Crossfit will be a 3 round burner of 2:00 rowing intervals, burpees, and wall balls. Don’t let this one deceive you. You might feel great in round 1, but round 3 might sneak up on you! Our Level 2 class will include a strength segment of unbroken toes-to-bar and back rack barbell lunges. If you don’t have toes-to-bar or, just don’t have that many we can always scale to a variation that you are comfortable with.

 

Saturday – Burn

If you haven’t felt the burn, you don’t know what you’re missing. You won’t believe how much you can accomplish in only 30 minutes. We have goblet step-ups, single-arm kettlebell swings, and situps for our workout for today. Hit the Burn, don’t hit the couch!

Week In Preview, May 10th, 2020

“I already know what giving up feels like.  I wanna see what happens if I don’t.”

 

-Neila Rey

New Schedule Spotlight

In an attempt to accommodate as many members as possible, our class schedule has changed once again. Please be sure to view the spreadsheet for the upcoming week. We will also be posting an updated schedule Sunday night on our main website. We appreciate the feedback we’ve received on the CFKBurn program, and hope to continue to give our members and guests the best gym experience possible.

Click here for a link to our new class schedule starting Monday, May 11th

Updated Class Schedule

 

 

 


Saturday:

9 am – https://us02web.zoom.us/j/768492405

 

 

 


Weekly WODs (CrossFit):

 

Monday – Murph Prep Monday + Squat Cycle

We begin the week with our 5×5 or 5×3 squat cycle. Last week we reset to 60% of our previous squat cycle 5-rep max. In our strength segment for today’s workout we will be adding 5 pounds if we can continue to produce great looking squats.  Today’s workout will make sure you are firing on all cylinders for our annual Murph WOD.  Get ready to squat, push, and pull!

Tuesday – Burpee Burner

Large ladders of lateral burpees and power cleans are in store for you on day 2. The athlete’s goal in our conditioning workout is to set a consistent pace on the lateral burpees. If we set a smooth pace on the burpees it will allow us to cycle large sets of touch and go power cleans without taking too many time-outs.

Wednesday – Hump Day Handstands

We have a great gymnastics workout planned for your mid-week sweat session. Our workout is 5 rounds for time of a 400 meter run, handstands pushups, and dumbbell reverse lunges. We will scale this workout by finding an appropriate overhead pressing substitute, finding a dumbbell weight that allows for unbroken lunges, and establishing a running distance that we can accomplish in 2 minutes or less.

Thursday – Heal Yo Self

Most of our athletes that participated in the Crossfit Open workouts for 2020, and the Wodapalooza workouts at the tail end of 2019 remember our Thursday recovery days. Good News! They are back. If you are feeling beat up from “getting after it” then find your way to the gym for a chill sweat session. We have 20 minute recovery EMOM of up-downs, box jumps, light kettlebell swings and air squats.

Friday – Crossfit Open Workout 19.1

It’s one of those days where you “flip the switch”. It’s days like this were you see what those early morning training sessions have really done for you. It’s also one of those days that can be eye opening and help you mentally recommit yourself to training. Our workout is Crossfit Open workout 19.1 and we are TESTING! However, if we haven’t been training consistently, or are injured we will dial this one back a couple of notches.

Saturday – Crossfit / Level 2

Both strength and conditioning workouts for Crossfit and Level 2 will be the same for this weekend. Our conditioning session will consist of an alternating EMOM that includes ring rows, core strengthening static positions, and moderate efforts on the rower or bike. We will also take time in both classes to establish a heavy 5-rep strict press. Level 2’s workout will be slightly modified to incorporate a muscle-up EMOM.

Saturday – CFK Burn

It’s that time to stoke the flames again in our Burn class this weekend. We have an 18-minute conditioning EMOM of up-downs, kettlebell front rack holds, and a cardio option of your choice!

Week in Preview, May 3rd, 2020

“Any weight you make is better than any weight you miss.”

 

-Greg Everett, Catalyst Athletics

Program Spotlight

Try CFK Burn!

 

CFK Bun combines fast paced cardio with moderate-load weightlifting to provide a quick, hard-hitting workout. We’ll combine plyometrics and cardio with, dumbbells, kettlebells, plates, wall balls, and slam balls. If you want fast-paced aerobic capacity training, CFK Burn is for you.

 

Think of it as CrossFt without the complicated movements! Still makes you strong, still makes you fit, still challenges the crap out of you and for many, Burn will deliver better results due to the reduction of complexity and joint impact.

 

Don’t want to give up the strength work? No worries there. Since Burn is a 30-minute class, it’s a great opportunity to add in individualized accessory strength & skill work (after COVID-19 of course, when we can all stick around before/after classes).

 

In Burn, we apply the same basic principals of training we use in all of our classes. The 30-minute class time gets you in and out quickly, and on to the rest of your day. No extra fluff, no fillers, just hard work. It’s the most efficient use of 30 minutes you’ll find!

Our new class schedule rotates daily, so check out the full schedule of classes HERE (scroll down for North’s schedule), and make sure to pre-register for all classes in the Wodify app!

 


Saturday:

9 am – https://us02web.zoom.us/j/768492405

 


Weekly WODs (CrossFit):

 

Monday – “Rannie”

We’ll be testing our gears in our opening workout of the week. Our workout today is a version of the classic benchmark workout “Annie”. However, during “Rannie” we will throw in a 4oo meter run in after each set of double-unders and sit-ups. The most exciting part is that you’ll be able to brag to your friends about how hard this one was with a mask on!

 

Tuesday – Long Lost Friend

We know ya’ll missed taking the barbell for a ride! Our workout today is a 16 minute AMRAP of higher volume air squats, light hang power snatches, and pull-ups.  For the gymnastics movement in our workout,  select a version of the pull-up that you can accomplish in no more than two sets when fatigued.

 

Wednesday – Smurf

What color will you turn when you do an all out “masked” effort on the assault bike followed 50 up-downs? The only way to know is to show up and show out.  We’ll be bringing the intensity level to 100 in our workout for today.

 

Thursday – Back to the Basics

The squat is arguably one of the most important functional movements in Crossfit and in life! The weights on the bar for this week’s squat cycle workout should feel light and snappy. Your coach will be more than happy to help you find a load that you can dominate as we reset back to 60% of our pre-pandemic squat numbers.

Friday – 16-Minute Seesaw

We’ve got a moderate duration workout at the end of our work week! We have a sixteen minute training EMOM of seesaw bent-over rows, hollow holds, farmer’s holds, and wall balls. It’s a perfect chance to get grippy.

Saturday – Crossfit/ Level 2

Our workout today is in EMOM format. Our workout consists of an overhead dumbbell complex, short running intervals, and pull-ups.  If you join us for level 2 you’ll have an awesome added finisher with a red-band and lots of reps!

 

Saturday – CFK Burn

Ready to burn? Our workout is a 15 minute AMRAP of push presses, alternating step-ups, and calories on the rower.  Our goal is to smash those calories with tons of intensity and get to the dumbbells ASAP!

Week In Preview, April 19th, 2020

“The human body is an incredible machine, but most people only get out of that machine what their mind allows them to.”
Rich Froning

Supplement Spotlight

Puori C3

“Protect Yo’self  Before You Wreck Yo’self” 

Recovery is one of the few things that YOU have complete control of. If you train hard, you must recover hard. Stretching and resting are great tools in our pursuit of recovery, but only a piece of the recovery puzzle. Supplements like Vitamin C have long been known to play roles in blunting our body’s negative response to exercise. Vitamin C also plays additional roles in the prevention of oxidative stress from free radicals. Puori’s C3 not only contains Vitamin C, but hosts a few other helpful ingredients. C3 contains added Zinc that increases immune cell movement and function. In many cases, a Zinc deficiency can lead to the sluggish mobilization of immune cells. Supplementation with C3’s potent blend of minerals and Vitamin C can speed your recovery times from hard workouts, and can help to fight your body’s next battle.Now more than ever, is a great time to invest in your immune health by starting with C3.

If you’d like some C3 or anything else from our shelves, shoot us an email to schedule a time to come by!

 


Weekly WODs:

Listed below are a description of our CFK Go programming workouts for the week. If you’ve been following our CFK power programming, those workouts will be released daily on our Youtube channel playlist. Click here to view our CFK Power program playlist, and make sure to subscribe to our channel and turn notifications on so you get new content immediately!

Both CFK Power and CFK Go (descriptions below) can be adapted to whatever equipment you have available at home.

 

Monday – Squat Day Accessory Work

It’s all about the glutes today. We have a strength session that involves static glute bridge holds as well as horizontal pressing. Our conditioning today consists of two short AMRAPs that prioritize explosive movement. In our workout, we have dumbbell hang snatches, jump squats, and push press. Our finisher will incorporate a few unilateral glute exercises as well as more static holds.

 

Tuesday – Classic Cardio

Our workout today starts with 15 minute monostructural segment followed by a repeated descending ladder of  devil’s presses and front squats. We encourage you to pick a cardio option for the 15 minute segment that you DON’T enjoy. If you are a bike lover, then let’s run today! We get better outside our comfort zone.

 

Wednesday – Midline Madness

Our strength session today will carve out a few more valleys in your abs. Our conditioning workout today is a triple 8 minute EMOM that focuses multiple hinging patterns. The movements in today’s workout range from hollow holds to burpees. Grab a buddy and let’s smash this one!

 

Thursday –  Terrible Two’s

Want to find out how long two minutes really is? Show up to one of our zoom classes and find out. Our workout today will be performed on a 10 minute running clock, and involves performing certain movements for two minute intervals. We’ll finish it off with a push-up and plank EMOM in preparation for this year’s Murph WOD.

 

Friday – Triple AMRAP

You know things are about to get spicy when you see a shorter duration AMRAP. We have three short AMRAPs separated by even shorter rest intervals in today’s workout. We’ll be cycling dumbbell hang cleans and blasting through up-downs for 15 minutes.

Saturday – Captain Quads

Is swoll the goal? If so, we won’t let you down in this weekend workout. During our strength session we will crush intense running intervals, and add front squats for fun. Our conditioning piece is an alternating leg day EMOM of  dumbbell swings and goblet squats.

 

Sunday – Slow Roast

We have a long workout planned for the end of the week. We’ll be performing longer interval runs, sumo deadlifts, alternating hang snatches, and double unders. Our goal today is to pick a pace, and stay consistent for 25 minutes. Get ready for a long slow burn!