Week In Preview, January 17th, 2021

 “I’ve failed over and over again. And that is why I succeed.” 

– Michael Jordan


Coach’s Corner:

Recovery Crash Course Series

 

 

Coaching doesn’t stop once an athlete is injured. It’s easy for a trainer to say “Go ride the bike for 30 minutes and we’ll see you back tomorrow”. We would like to think at CFK we dig a little deeper. In fact, we enjoy getting into the weeds with our athletes!

Check out this blog post from Coach Wayne and on how he would adapt a training plan for a potential client with chronic knee pain!

Featuring CFK’s Very Own Phillip Burgess!!

CLICK HERE TO RECOVER

 

 


Weekly WODs: 

 

Monday

Crossfit  – Foot Work Practice

If you haven’t ever done a split jerk then today is your day. Our two part conditioning contains ten minutes of split snatches and sit-ups followed by 3 minutes of max bike calories. It’s important to lower the load if you can’t own the split position. It’s a great day to prime new motor pathways.

Burn – Static Sweat Session
In our alternating 3 movement 15 minute EMOM we’ve got devil’s press, hollow holds, and rower calories. You might want to take a chance today with some heavier dumbbells for the devil’s presses!

Tuesday

Crossfit  – Hinge Pattern Practice

Hold onto your hamstrings! We’ve got 6 rounds of explosive speed and strength planned for day 2. Our movements include box jumps and deadlifts. Athletes will need to pick their deadlift loads wisely in order to add weight in the second half of the workout.

Burn – Drop it Like a Squat
We’ve got a longer duration AMRAP for today’s burn class. Athletes will push the pace on a 200 meter run, abmat sit-ups, and dumbbell front squats. Our workout will test each athlete’s ability to get after the runs after large sets of squats.

Wednesday

Crossfit – Test Day + “Punch Out”

We’ll take 20 minutes to build to a heavy 3 rep thruster followed by a task priority conditioning WOD. Our workout will see how fast you can blast through a lengthy running interval, 30 thrusters, and 30 lateral burpees over your bar.

Burn – Shoulder Sizzler
It’s a great day to find out how long 45 seconds actually is! Each movement in today’s workout will be performed for 45 seconds followed by a 15 second rest. Our 3 round workout includes push-ups, plate ground to overhead, jumping lunges, and ring rows.

 

Thursday

Crossfit – Lower and Slower

Our workout for today will be a great time to test your endurance. All movements will be performed at about 70 percent of each athletes maximum effort. Some of the movements include double-unders, Russian Swings, goblet reverse lunges, toes-to-bar, and single kettlebell suitcase carries.

Burn – Scorpion King
Our buy in and cash-out style workout has 400 meter bookends. In between our runs we’ll be smashing double dumbbell deadlifts and box jumps. It’s key to pick a box height we can move consistently with today.

Friday

Crossfit  – Push/Pull Day

It’s all about chest and back today as we tackle 3 minute intervals of 500 meter rows and floor presses in the remaining time. It’s best to pick a rowing distance you can knock out in under 2:00. You’ll be leaving the gym with a proud chest in no time!

Burn – Death By Thrusters
You did read this correctly. “Death By Thrusters” is coming your way! It’s an ascending rep EMOM workout of thrusters that increases by 1 rep until the time cap. Good luck and stay in the fight.

Saturday

 Crossfit/ Level 2  – Both Classes will Perform the Same WOD

We’ll work to a heavy 1 rep squat snatch at the beginning of both classes today. We follow it up with an “Isabelish” style conditioning workout. Our workout is 30 power snatches for time with 5 front squats added at the top of every minute. In this workout, you should feel like you can perform 3-5 reps of power snatch at any time.

Burn – Saved By The Bell
Hate Burpees? We do too! However, you’ll get a break from burpees as you perform large sets of kettlebell swings and bike calories today.

Week In Preview, January 3rd, 2021

“Moving isn’t important, until you can’t.”

– Gray Cook


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: 

 

Monday

Crossfit  – Threshold Training

The goal is to thrive and not just survive in today’s workout. We’ll be testing our gears as we try to maintain an 80 percent effort during our toasty ten minute conditioning workout. It’s a great day to try to keep your heart rate in check during today’s devil’s presses and box jumps. We’ve also added pistol practice to the front end of today’s workout.

 

Burn
It’s all legs on day one! We have bike calories, ring rows, and wall balls. It’s best to choose a wall ball option you can crush 15 to 20 reps with repeatedly.

 

Tuesday

Crossfit  – Baseline I

We’ve got three baseline tests this week starting with a bodyweight endurance test. We have a max effort 1 mile run followed by an AMRAP of “Cindy-ish” movements! Get ready for lots of squats, hand-release pushups, bar-muscle-ups, and pull-ups.

 

Burn
We’ve got an awesome double EMOM pump session planned for day 2. Movements include push-ups, box dips and box jumps.

 

 

Wednesday

Crossfit – Baseline III

Our second test gives athletes 25 minutes to build up to a heavy single ground to overhead. Athletes can go overhead using the clean and jerk or any snatch variation they choose.  Our conditioning piece is a five minute AMRAP of double-unders and ground to overhead.

 

Burn
Our 14 minute AMRAP will smoke the shoulders and grip. We have American swings, goblet lunges, and calories on a machine of your choice.

 

Thursday

Crossfit – Quality Strength Session

It’s all about the gains on day 4! We have four rounds for quality of  tempo dumbbell rows, Turkish-get ups, dumbbell front rack holds, and weighted sit-ups.

 

Burn
Burn workout number four this week is a great test of upper-body endurance. We have an alternating training EMOM of dumbbell shoulder to overhead and dumbbell hang power cleans. We’ll separate each weightlifting minute with a 200 meter interval run.

 

Friday

Crossfit  – Baseline II

It’s the last test of the week, and we’ve saved the best for last. Athletes will have 20 minutes to build to a heavy 3 rep back squat followed by two 3 minute intervals of max bike calories and burpees. Get ready to huddle up for a pre-WOD prayer!

 

Burn
Our goal for our burn bodyweight triplet is to stay moving the entire 14 minutes. Athletes will be performing singl- unders, burpees, and air squats.

 

 

Saturday

 Crossfit/ Level 2 – Salute The Glutes

It’s all about legs on Saturday! We have a 2 round workout of Russian Swings, rower calories, and box jump-overs. Your legs should feel quite heavy after completing 100 reps total of each of these movements. Level 2 will have an added barbell back-rack lunge session.

 

Burn
Our Saturday Burn class is unique because it will be performed on a running clock. Athletes should expect to run and perform many different movements with a set of kettlebells or dumbbells. Some of the movements include push press,  alternating snatches, and front rack lunges.

Week In Preview, December 27th, 2020

“Luck is what happens when preparation meets opportunity.”

– Seneca


Coach Alex’s Challenge

 

All goals in life and in the gym require effort. Your first pull-up, muscle-up, or pistol doesn’t just happen by chance.  Higher skill movements require dedicated time and practice in order to achieve mastery.  Athletes that begin Coach Alex’s challenge will have a one-on-one goal setting meeting with coach Alex followed by weekly mile marker challenges that help athletes in reaching their unique goals.

 Coach Alex is ready to help you with a personalized plan, and assist you with staying accountable throughout all of it.

Sign Up Now!

Click HERE

 

 


Holiday Schedule

Thursday, December 31 (New Year’s Eve) – Limited Hours

 West Location – Last Class 6:45 pm Burn
North Location – Last Class 6:30 pm Burn

Friday, January 1 (New Year’s Day) – Limited Hours ( NYD WOD)

Both Locations:

9 am – Burn
9:45 am – CrossFit
11 am – Burn
11:45 am – CrossFit
12:45 pm – CrossFit

Weekly WODs: 

 

Monday

Crossfit  – When I dip, You Dip, We Dip

Welcome to the swoll patrol! We’ve got strict dips, biking calories, and slam balls in our ascending ladder AMRAP. It’s best to pick a dip option that you can complete 10 reps with when you’re fresh for this workout.

Burn
It’s a quick and dirty AMRAP of running intervals combined with the benchmark workout “Cindy”.

 

Tuesday

Crossfit  – Snatch Complex + Rower Pace Practice

We begin class with a squat snatch complex that includes the full squat snatch, overhead squat, and squat snatch from the hang position.  Pacing is critical in our conditioning as we try to find a repeatable 500 meter rowing effort between intervals of pull-ups and squat snatches.

Burn
Our workout is a 15 minute EMOM of alternating movements. It includes kettlebell push press, kettlebell sumo deadlift high pulls, and up-downs.

 

 

Wednesday

Crossfit –  GOAT Practice + Buy In, Cash-Out Conditioning

Got any glaring weaknesses? We all do unless you’re Matt Frazier, and even he has things to work on! We’ll spend the first half of class furthering our development of the handstand.  Our workout begins with a 400 meter buy-in run. Upon completion of the run athletes will crush 5 rounds of double-unders and dumbbell hang power cleans. Our reward for completion of 5 rounds of work is another 4oo meter run.

 

Burn
It’s lots of legs in our 3 round workout. We’ve got rower intervals, dumbbell hang squat cleans, and sit-ups.

 

Thursday

Crossfit –  “Ball Drop”

Whatever you do don’t drop your ball! Our New Year’s Eve workout is a lower body burner. We have an AMRAP of wall balls and bike calories followed by rest a 1 minute rest. Our rest period will be followed by an additional AMRAP of a max wall ball hold in the bottom of the squat. Athletes will be penalized for dropping their balls.

 

Burn
We’ll climb the ladder and go back down as we complete kettlebell swings, push-ups, and tuck-ups.

 

Friday

Crossfit  – NYD WOD “The 2021 Experience”

2020 has left the building and it’s time for a sweaty grinder! Our theme is 21 reps of each movement. We have push press and box step ups. Every 3:00 on the minute athletes will execute 21 sit-ups.

 

Burn – NYD WOD “The 2021 Experience”
Our Burn version of the NYD WOD! Exactly the same as CrossFit, but we’ll ring in the new year with dumbbells in the Burn classes.

 

 

Saturday

 Crossfit/ Level 2 –  Pump up the Volume

These aren’t rookie numbers we promise you! Our workout is a descending rep ladder of deadlifts and muscle ups. Our workout has tons of volume. It’s best to scale the weight on the barbell to something that allows each athlete to complete 5 touch ‘n go reps at a time.  If you haven’t been training consistently it’s a great day to pull back on weights and reps in order to train great movement.

Level 2 has an added skill session devoted to developing the transition for the ring muscle-up.

 

Burn
It’s a spicy alternating EMOM of bike calories and burpee box jump-overs. Our goal for today’s workout is athletic movement across the box.

Week In Preview, December 20th, 2020

“Strong people are harder to kill than weak people, and more useful in general.”

– Mark Rippetoe


Coach Alex’s Challenge

 

All goals in life and in the gym require effort. Your first pull-up, muscle-up, or pistol doesn’t just happen by chance.  Higher skill movements require dedicated time and practice in order to achieve mastery.  Athletes that begin Coach Alex’s challenge will have a one-on-one goal setting meeting with coach Alex followed by weekly mile marker challenges that help athletes in reaching their unique goals.

 Coach Alex is ready to help you with a personalized plan, and assist you with staying accountable throughout all of it.

Sign Up Now!

Click HERE

 

 


Holiday Schedule

Thursday, December 24 (Christmas Eve) – Limited Hours (12 Days of Christmas WOD)

Both locations:
8am – Burn
9am – CrossFit
10:30am – Burn
11:30am – CrossFit
1:00pm – CrossFit
*Burn – 45 minute class, CrossFit – 75 minute class

Friday, December 25 (Christmas Day) – CLOSED

 

Thursday, December 31 (New Year’s Eve) – Limited Hours

 West Location – Last Class 6:45 pm Burn
North Location – Last Class 6:30 pm Burn

Friday, January 1 (New Year’s Day) – Limited Hours ( NYD WOD)

Both Locations:

9 am – Burn
9:45 am – CrossFit
11 am – Burn
11:45 am – CrossFit
12:45 pm – CrossFit

Weekly WODs: 

 

Monday

Crossfit – The Lower, The Better

You’ll be reaching for the lowest score on the whiteboard today as we crush rower calories, dumbbell up-downs and wall-balls. Your score will be your highest round minus your lowest round. The “spread” will be your score. Our goal is consistent efforts across all five sets of our workout.

Burn
3 Sets for Max Reps
1:00 Max Cal Row
1:00 Max Box/Bench Dips
1:00 Max KB Sumo DL High Pull
1:00 Max Sit-Ups
-Rest 1:00 between Sets-

Tuesday

Crossfit – Snatch, Burpee, Bike

We open up today’s training session with a strength piece of  power snatches. Our emphasis in the strength component will be the receiving position of the snatch.  Our conditioning workout will consist of hang power snatches, lateral burpees, and a sprint of your choice. Our goal is power output in today’s workout, so rest will be incorporated into each interval.

Burn
Triple AMRAP
AMRAP x 5 MINS
10 Right Arm DB Thrusters
8 Burpees over DB
10 Left Arm DB Thrusters
-Rest 2:00-
AMRAP x 4 MINS
8 Right Arm Thrusters
6 Burpees over DB
8 Left Arm DB Thrusters
-Rest 2:00-
AMRAP x 3 MINS
6 Right Arm DB Thrusters
4 Burpees over DB
6 Left Arm DB Thrusters

 

Wednesday

Crossfit –  CFK Strength Day + Max Effort 1k

We’ll be doing CFK style strength day with a focus on quality. We have 20 minutes to work our way through front squats from the ground, strict-pullups, farmer’s carries, and toes-to-barbell. If you’ve never tried a 1k row it’s a great day to log a score in Wodify! Our best advice for this one is to close your eyes and hang on for dear life.

 

Burn
AMRAP x 16 MINS
20 Russian Kettlebell Swings
20/15 Cal Row
50m Double KB Front Rack Carry
1:00 Plank Hold

 

Thursday

Crossfit – 12 Days Of COVID Christmas

We’re still doing our annual 12 days of Christmas WOD as scheduled. However, this year we will be making sure there are a few more precautions in place in order to keep us all safe and healthy for the holidays. Our thirty five minute workout is a steady pace grinder that has a little bit of everything!

 

Burn

We’ll also have a BURN 12 Days of Christmas WOD to ring in the holiday! Class will be on a 45 minute timeline to accommodate a longer workout, so come ring in the holiday with this fan favorite!

 

Friday – CLOSED 

 

Saturday

 Crossfit/ Level 2 – NCFit Benchmark “Kettlebell Rock”

We’ve got four rounds of handstand push-ups, kettlebell goblet squats, and pull-ups planned for both level 2 and Crossfit. Level 2 will take the first portion of class to build to a 1 rep max squat clean prior to the conditioning.

 

Burn
Every 2:30 for 6 Sets
100m Run
10 KB/DB Goblet Squats (AHAP)
150/100m Row
10 KB/DB Floor Press

Week In Preview, December 13th, 2020

“The world breaks everyone, and afterward, many are strong at the broken places.”

– Ernest Hemingway


Supplement Spotlight:

Transparent Labs 100% GrassFed Whey

You don’t have to guess what ingredients are used to create this delicious Grass-fed Whey product.  All TPL protein is free from artificial sweeteners, food colorings, and preservatives. Each serving has a total of 28 grams of fast digesting isolate protein and only 120 calories. Transparent Labs’s Grass-fed Whey has all the things you need and nothing you don’t! Try it in your next post bro session shake or morning smoothie!

 


Weekly WODs: 

 

Monday

Crossfit – 2 Rep Max Deadlift +Leg Day Ladder

It’s test week, and we’re kicking off day 1 with a max 2-rep deadlift. Our task oriented conditioning will bring the pump to your rump! Athletes will complete a descending ladder of deadlifts and rower calories for time.  It’s a good idea to pace the row in order to crush large sets of deadlifts today.

 

Burn
EMOM x 15 Minutes
Min 1: 16/13 Cal Bike
Min 2:  14 KB Goblet Box Step Ups
Min 3: 18 KB Upright High Pulls

Tuesday

Crossfit – Bar Star Bicep Blowout

Today’s conditioning calls for multiple sets of chest-to-bar pull-ups in our workout. The intent of this workout is to pull the bar a little lower than normal. The preferred scaling option for level two will be the banded chest to bar pull-up. However, athletes will also have the option of performing regular chin-over-bar pull-ups. Other movements in our conditioning include double dumbbell suitcase lunges and bike calories.

 

Burn
Every 3:00 for 4 Sets
200m Run
20 DB Hang Power Cleans
20 Push-Ups

 

Wednesday

Crossfit –  2 Rep Max Press + Bobble Head

Our workout for today includes many opportunities to make adjustments to our bar path in the press. Athletes will perform strict press, push press, and double-unders on a two and half minute running clock for 5 sets. The weights are fairly light, and should allow athletes to only take one break during the pressing movements.

 

Burn
AMRAP x 12 MINS
12/10 Cal Bike
12 Alt. DB Renegade Rows
12/10 Cal Row
12 Wall Balls

 

Thursday

Crossfit – The Long Game

You might be able to crush those 12-15 minute conditioning workouts we routinely do, but can you go the distance in a long sweat session? Our chipper for today has a little bit of everything, and we’ll be in it for the long haul. Some of the movements include wall-walks, slam-balls, and burpees. If y’all had fun in the first half of the chipper wait until the bonus movement at the halfway point!

 

Burn
EMOM x 16 Minutes
Min 1: 5 Up-Downs + 15 DBL DB Sumo Deadlifts
Min 2: 5 Up Downs + 10 DBL DB Snatches
Min 3: 5 Up Downs + 14 DBL DB Alt. Front Rack Lunges
Min 4: 45 Seconds Max Hollow/ Deadbug Hold

Friday

Crossfit – 2 Rep Max Back Squat

Today’s workout is full of back squats! We’ll test our 2 rep max Wendler back squat followed by a 10 minute EMOM conditioning WOD. Our EMOM will include back squats from the floor and toes-to-bar. The weight on the bar should be the heaviest weight that can be controlled onto the back from the floor.

 

Burn
Benchmark WOD “Annie”
50-40-30-20-10
Double-Unders
Sit-Ups

Saturday

 Crossfit/ Level 2 – Push Jerk Strength + “DT”

Both level 2 and Crossfit will perform the same amount of work today. Our classes will include a heavy 5-rep push jerk followed by a forearm sizzling conditioning session.  DT is a great test of strength, endurance, and mental grit. It’s 5 rounds of deadlifts, hang power cleans, and shoulder to overheads!

 

Burn
On a 14:00 Running Clock teams of 2 will complete…
Partner 1 Completes: 400m Run
-While-
Partner 2 Completes: AMRAP OF…
20 Air Squats
15 Russian Kettlebell Swings
10 Ring Rows
**Partners will switch upon completion of Partner 1’s 400 meter running interval.

Week In Preview, December 6th, 2020

“Gratitude is a quality similar to electricity: it must be produced and discharged and used up in order to exist at all.”

– William Faulkner


Supplement Spotlight:

Let’s be real…  When we diet we place an overwhelming emphasis on macronutrients. Whether you follow keto, paleo, Adkins, or any other new diet trend these nutrients become the focal point. We often don’t take into account the critical role of vitamins and minerals such as zinc, magnesium, and B-vitamins. Micronutrients are responsible for many of the body’s processes. For instance, cell division, cell growth, cell repair, and even assist our senses can be traced back to the roles of vitamins and minerals.Transparent Labs Prebiotic greens contains spirullina and chlorella which are rich in water-soluble vitamins and important minerals.

A large dose of fiber is also contained in just one scoop of Prebiotic Greens. Fiber is excellent for digestive health improvement. The American Heart Association recommends a daily intake of 30 grams of fiber per day, and most Americans consume less than half the recommended daily intake. Transparent Labs Prebiotic Greens is an excellent addition to your supplement cabinet when attempting to close this gap in fiber intake. Prebiotic Greens contains acacia fiber, green banana flour, and Jerusalem artichoke fiber.  Get 4 grams of fiber fast! Be Good to Your Gut! Get one today

 


Weekly WODs: 

 

Monday

Crossfit – Back Squat Deload + Two Minutes Too Much

Great job crushing the squats, deadlifts, and presses for our Wendler Cycle. We’re taking a step back this week in order to allow our central nervous system to reboot. Our deload for the back squat should allow us to feel confident and explosive under the barbell! These weights should be well within your wheelhouse, but give you a slight challenge. Our conditioning is alternating intervals of 400m runs and wall balls. Our goal today is to keep the intensity high and attempt to keep moving when we’re smoked.

 

Burn
AMRAP x 12 MIN
21 Cal Row
15 Pike Push-Ups
9 KB/DB Suitcase Deadlifts

 

Tuesday

Crossfit – Positions, Parameters, and Progressions

You often hear Coach Johnny talk about “The 3 P’s”. Today’s workout incorporates a skill session that focuses on one of our favorite P’s.  Our skill session in today’s workout clearly gives athletes an opportunity to nail  the “P” of Progressions. Each movement in Crossfit has a scalable progression.  Each progression’s purpose is geared toward the mastery of a high skill movement. Our pre-WOD practice is geared toward bar-muscle up development.  Our conditioning includes bar muscle ups, burpees to plate, and kettlebell swings.

 

Burn
16 MINUTE EMOM
MIN 1: 45 seconds of Max  Slam Balls
MIN 2: 45 seconds of Max Tuck Ups
MIN 3: 45 seconds of Max Wall Sit
MIN 4: 45 seconds of Max Mountain Climbers

 

Wednesday

Crossfit –  Deadlift Deload + Midline Mash-Up

We are holding true to our deload in all of our lifts this week.  Day 3 brings us lots of opportunity to drill key aspects of the deadlift to include bar path. Our conditioning consists of light deadlifts and sit-ups. The workout for today prescribes a male and female RX weight of 185 for males and 135 for females on the deadlift. As you can tell these weights are considerably lighter than previous workouts we’ve done. Our main priority is to move the barbell efficiently and unbroken throughout our workout.

 

Burn
AMRAP x 14 MINS
10 Box Jumps
100m DB/KB Cross Body Carry*
10 Russian Swings
*One kettlebell/dumbbell held in front rack and the other KB/DB will be held overhead.

 

Thursday

Crossfit – Press Deload + Press Pull EMOM

You guessed it. We’ve got more shoulders coming at you!  Today’s 20 minute EMOM will tax the shoulders and the lungs. Athletes will get the opportunity to thoroughly enjoy high volume push press, max rower cals, and double-unders.

 

Burn
Every 3:00 for 5 Sets
10/8 Cal Row
30 Russian Twists
20 Alt. Dumbbell Lunges

Friday

Crossfit – Backside Blitz

We’ve got running and tons of air squats on day 5. Our task oriented workout gives athletes a chunk of work to complete inside of an 18 minute time cap. Running isn’t everyone’s bread and butter, so scale those distances if needed!

 

Burn
Teams of 2 will have 18:00 to Complete
140 Wall Balls
200m Run
140 Cal Bike/Row
200m Run
140 Sit-Ups
200m Run
140 Alt. Dumbbell Snatches
200m Run

 

Saturday

 Crossfit/ Level 2 – Jacob’s Ladder

We’ll be climbing an ascending rep ladder of decreasing barbell weights in today’s workout. Some of the workout movements include hang power cleans and bike calories. Our workout begins slow and becomes progressively harder as grip fatigue sets in. Hang in there!

Level 2’s workout will have an added overhead strength component of 3 sets of 5 overhead squats.

 

Burn
AMRAP x 8 MIN
40-30-20-10
Ring Rows
Double-Unders

 

-Rest 2:00-

 

AMRAP x 8 MIN
50m SA Farmer’s Carry(R)
:30 second Plank Hold
50m SA Farmer’s Carry(L)
:30 second Plank Hold

Week In Preview, November 29th, 2020

“Some people are motivated one or two days, others are motivated one or two weeks, winners are motivated all the time.”

– Unknown


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: 

 

Monday

Crossfit – Back Squat Wendler Cycle + 3 Round Burner

Today is all about the legs. We begin class with our Back Squat Wendler cycle, and will head into our conditioning workout afterwards. Our conditioning is high volume dumbbell front squats followed by chest-to-bar pull-ups and dumbbell up-downs.

 

 

Burn
Every 5:00 for 3 Sets
200m Run
20 Ring Rows
20/15 Cal Row
20 Alt. Plank Shoulder Taps
10 Push Ups
-Rest Remainder of Running Clock-

 

 

Tuesday

Crossfit – Overhead Bro Session + “The Cali Bear”

It’s time for one of CFK’s favorite overhead challenges. It’s 1 Clean and Jerk every 30 seconds for 20 minutes. Can you hang on for all 40 reps, or will you tap out at the halfway point when things get t0ugh. Our workout is as  mental as it is physical. Stay in the Fight!

 

Burn
EMOM x 15 MIN
Min 1 : 15/12 Cal Bike or 150-200m Run
Min 2: 7 “Lunge-Lunge- Squats” with a Single DB
Min 3: 9 Box Jumps

Wednesday

Crossfit – Turkish Twenty

Our twenty minute AMRAP of Turkish-get ups will test your stability and mobility overhead.  We love this movement pattern because of it’s role in helping to stabilize the shoulder.  The Turkish- get ups ability to  build the small stabilizer muscles of the rotator cuff is second to none. We also will be performing bike calories, sit-ups, and walking lunges.

 

 

Burn
AMRAP x 6 MINS
6/6 KB/DB Strict Press
6 KB/DB Sumo Deadlift High Pulls
-Rest 2:00-
AMRAP x 6 MINS
8/6 Cal Row
6 Burpees

 

Thursday

Crossfit – Wendler Press + Upper Body Push Pump

We’ll knock out three sets of our Wendler press cycle, and get straight to work on our conditioning. It’s 7 sets of gnarly interval work on a running clock. You’ll have 2 minutes to burn through a 200 meter run, 5 burpees, and max double unders in the remaining time. Our goal is to scale the run to a distance we can accomplish in around 45 seconds.

 

Burn
AMRAP X 15 MINS
400m Run
30 Dumbbell Hang Power Cleans
50m Farmer’s Carry
30 Air Squats

Friday

Crossfit – Wendler Deadlift + Library Lifter

The king of lifts is scheduled for Friday’s strength and conditioning. We will run through our deadlift Wendler, and follow it up with a sweaty strength piece. Our goal is to “own” all weights and movements in today’s workout. We have library deadlifts, strict dips, and strict toes to bar for 4 sets of complete quality.

 

Burn
AMRAP X 5 MINS
5 Plate Ground to Overhead
6 Overhead Plate Lunges
7 Bent Over Plate Rows
8 Sit-Ups
-REPEAT!-

Saturday

 Crossfit/ Level 2 – Row Snatch Couplet

Our workout for today includes tons of opportunities to get better at the jumping portion of the snatch. We begin our strength session with snatch skill work followed by a 5 round burner. In our conditioning, we will set our forearms ablaze as we row 500 meter intervals followed by squat snatches from the hang. We finish up with a static core finisher of plank variations.

 

Burn
AMRAP x 12 MINS
5-10-15-20…
Med Ball Squat Cleans
10-20-30-40…
Double Unders

Week In Preview, November 22, 2020

“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.”

-Edward Stanely

 

 


Healthier Habits Challenge

 

Our new 6-week free challenge on the horizon its a great time to embrace different healthy habits.

 

When is the last time you got “flexy”?

You’ve heard it before.. “Great Job, Everyone let’s circle up for some stretching”. You may be running for the door as quickly as you can, but there is a specific reason we mobilize after each workout. One of the main reasons is preservation. We must preserve our range of motion as we age in order to continue move well in the future.

 

You’ve probably heard at some point about postural imbalances caused by “desk jobs”. Many of us would be quick to attribute our T-spine immobility, and neck pain to a forward head posture. However, we can trace many other muscle performance issues back to this common position. Sitting also has an impact on the lower limbs. When we sit our hip flexors become tight because they are in a more shortened and contracted position.  The Hamstrings become tight because of your glute’s inability to support bodyweight. Overtime lethargic glute muscles and overworked hamstrings won’t be able to contribute equally to hip extension (“standing”). The imbalances between these prime movers is a recipe for disaster. You can’t bend bars and make PR’s with a pulled hamstring so spend some quality time getting flexy. Maybe becoming a part-time yogi isn’t such a bad idea after all? 

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This challenge is FREE and open to all!

Starts: Monday, November 23

Ends: Sunday, January 3

Weekly WODs: 

 

Monday  -Wendler Back Squat + Burpee Barbell Burnout

It’s time to ratchet up the intensity on training day 1. We have a descending ladder of front squats and burpee pull-ups. Options for scaling today include burpee ring rows, burpee jumping pull-ups, and don’t forget up-downs are also an awesome burpee sub.

 

Tuesday  – Wendler Strict Press  + Shoulder Smoke Show

Today’s class begins with our Wendler strict press and will be followed by a conditioning workout of push press, box jumps, and plate runs. Our goal today is to find a cycle weight for the push press that will allow us to go unbroken throughout all three rounds of our workout. The box jumps will seem like a much needed break after all of the runs and pressing.

 

Wednesday  – Wendler Deadlift + Quality Conditioning

We begin today by knock out three sets of deadlifts based off the numbers we established at the beginning of the cycle.  Our conditioning EMOM for today is 15 minutes of quality work after two tough workouts on Monday and Tuesday. Some of the movements in our quality EMOM include dead stop sumo deadlifts, sit ups, and rower calories.

 

Thursday – CFK Turkey Trot

We may be closed on Thanksgiving, but that doesn’t mean your gain train can halt. We’ve added a special home WOD in the form of a 5k run. Grab a buddy and lace up your running shoes. It’s time to show them what Crossfit has done for your health. You also have the option of performing the CFK Go WOD through wodify if running doesn’t sound too appetizing.

 

Friday – NCFit Benchmark “BOGO”

Our workout is ready to get you moving before you head out on your shopping spree. We have hang power cleans, running and double-unders to get your blood pumping before you attack the strip malls. Our arm finisher will make sure you win the “flex-off” at the check out line.

**THE FIRST CLASS OF THE DAY WILL START AT 8:30AM. It’s not fun to Crossfit alone so be sure to set a reminder.

 

Saturday  –  Crossfit/ Level 2

Crossfit and level 2 will both do their fair share of burpees, toes to bar, and barbell jerks today. 10:15 will have an added 1 RM split jerk before getting into the conditioning.

 

Week In Preview, November 15th, 2020

“First move well, then move often.”

-Gray Cook

 

 


Supplement Spotlight:

Is your Repair system broken?

You might have overheard Coach Johnny or Coach Rick talking to athletes about the stress, recovery, and adaptation cycle. CFK’s formula for athlete success is a delicate balance. As a crossfitter, you most likely have experienced some form of physical stress. If you haven’t please see your nearest coach, and we’ll gladly assist you! Finding a balance between too much stress or too little stress is not always an easy task, but is critical to our development as an athlete.  Too much stress can lead to debilitating muscle soreness, and too little stress can leave us feeling a little more fluffy than we would like.  The next and arguably the most important piece of this cycle is recovery. Recovery encompasses many aspects that can stretch from “blacking out” your room at night to your post WOD protein supplement.

Adaptation is the last phase of our cycle. If you allow your body to have sufficient recovery time between periods of stress it will become more strong and resilient. Supplementation with supplements like glutamine are critical in this process. If your training frequency and recovery times increase you will see results in the mirror and on the white board.  It’s time to train, recover, and become the best version of yourself!

Glutamine is one of the most abundant amino acids found in the body and is responsible for tissue repair. It is responsible for providing working tissues with fuel during intense bouts of exercise. During workouts we deplete glutamine and it must be replenished by further intake.  Supplementation with glutamine has been linked to decreased muscle soreness and faster recovery times. 

 


Weekly WODs: 

 

Monday  –  Wendler Deadlift + Hammie Hammer-Time

Last week we had many tests in the form of the strict press, deadlift, and squat. On training day 1 we will be working from certain percentages based off our 2-rep max deadlift from last week.  Our conditioning workout for today is for quality.  The WOD will consist of many unilateral exercises that will build single leg strength. Some of the exercises include Bulgarian split squats and stagger stance dumbbell Romanian deadlifts.

 

Tuesday  –  Blistering Burpees

Day two will be a cardio gut check! There will be 4 rounds of burpees, rowing calories, and sit-ups in an order that might surprise you. Today’s test will be holding your composure as you crush relatively large sets of burpees. Will you crush it, or will it crush you?

 

Wednesday  –  Coach Rick’s Blessing

We know your lower body may have taken a beating earlier in the week. You can thank coach Rick for sparing your legs on day 3. The original workout was written for hang squat cleans. However, today we’ll give the legs a break and hone our skills on the hang power clean.  The olympic lifts in our conditioning workout will be followed up with short and spicy running intervals.

 

Thursday –  Wendler Back Squat +  Swoll N’ Flexy

We have a great mix of strength and conditioning in today’s workout.  The first part of class will be focused on the back squat Wendler cycle. Our conditioning gives athletes choices of either air squats or pistol squats. Athletes will also need to choose if they would like to perform chest to bar pull-ups or ring muscle ups.  It’s a great day to work on some high skill movements!

 

Friday –  Wendler Strict Press

We’ll continue our Wendler pressing cycle with a few sets of strict press based off of our 2 rep max from last week. Our conditioning will help you to shake out your legs with box jump overs and push press. Our goal today is timing of the push press and ensuring it doesn’t turn into the “standing bench press”.

 

Saturday  –  Crossfit/ Level 2

It’s seven rounds of 400 meter running intervals and 29 back squats. Let’s honor “Manion” the right way with sound mechanics and intensity! Our goal today is to pick a scaling option that will allow us to wake up on Sunday and not feel too terrible. Our workout incorporates a lot of volume on the legs so be sure to scale appropriately.

 

Week In Preview, November 8th, 2020

“A winner never stops trying.”

-Tom Landry


Event Spotlight

On Saturday, November 21st we’ll be hosting our annual Travis Manion WOD. The proceeds for this event will support veterans, their families, and families of fallen veterans.  The workout for this event consists of 7 rounds of 400 meter running intervals and 29 Back Squats. The weights and variations of the squat will be altered to allow all athletes to participate. Come out and show your support for this awesome cause. Here’s how you can register.

Registration Fee: $29 (Individual workout), $58 (Partner workout) – includes event T-shirt, pictured below!

*Register by October 28 to guarantee a shirt day-of. Last day to register is November 9

How to Register: Click  Here for North, Click Here for West

Date: Saturday, November 21

Time: 10:00 AM

Location: CFK West & CFK North

Who’s Welcome: EVERYONE! Share with friends!

Weekly WODs: 

Monday  –  Squat Day 2-Rep Max

We’ll be putting some heavier weights on our backs this week as we take 20 minutes to build to a 2 rep max back squat. Our conditioning consists of light weight back squats and up-downs over the bar.  We want athletes to go unbroken throughout the conditioning. The goal is to stay moving at all costs!

 

Tuesday  – Chesty Puller

In honor of the Marine Corps birthday we’ve got a push pull workout. Class will begin with a 2 rep max strict press. The weights for our strength session should be challenging, but allow us to keep our knees fairly straight as we press. Our coaches wouldn’t want you to cheat yourself by bending your knees. Our conditioning will give us a great mix of pushing and pulling with the dumbbells. Some of the movements include the renegade row and push press.

 

Wednesday  –  “Hansen”

We’ll thank the men and women that have served our country with a hero WOD on day 3. The benchmark workout Hansen consists of burpees, kettlebell swings and sit-ups. There will be 30 reps of each movements in this workout.It is likely that some athletes may need to scale the reps down in order to reduce the workout’s volume.

 

Thursday  – Rings and Rowers

Are you a champion on the rings?If so, you’re in luck. We have rowing and ring muscle-ups. Today’s workout is lots of pulling and lots of lats!

 

Friday  – Double Under Doozie

Christmas has come early this year in the form of heavy deadlifts. We have a 2 rep max deadlift followed by a conditioning ladder. Our workout is a descending rep couplet of double unders and deadlifts. Athletes will add weights to their barbell after each round.

 

Saturday  –  Crossfit/ Level 2

Our workout this weekend is all about the midline. We’ve got a 3 part workout that includes a skill session, conditioning workout, and an ab finisher. Our workout includes dumbbell step ups, box jumps, and toes to bar. We’ll use our skill session to prime ourselves for the type of toes-to-bar variation we plan on doing in the WOD.

 

Saturday  –  Burn

We’ve gifted you with wall balls, burpees, and bike calories in today’s burn class. Our goal today is to pick an appropriate volume of squats. Newer athletes may be better off reducing the volume of today’s workout in order to avoid excessive soreness. If you’re a seasoned athlete you may consider scaling up your wall ball weight!