Week In Preview, November 1st, 2020

“Is that it?”

Tia-Clair Toomey after hearing Dave Castro announce the details of “Atalanta.”


Swag Spotlight:


Hey CFK, get your orders in for our winter Skyline Hoodies!

Samples for sizing will be available to try-on at West through Wednesday 11/3, and at North Thursday through Monday 11/9. Deadline to order is end of day on 11/9!

Price: $35 each

Submit your orders and view sizing chart HERE

Weekly WODs: 

Monday  –  Power up your Pecs

Our conditioning piece is a spicy couplet of hand-release pushups and power snatches.  The goal for our conditioning workout is to go unbroken through the our power snatches and hand-release push-ups. Our post-workout pump will be a short bro-session of bench press.


Tuesday  –  The Rebate

Did you get your butt kicked doing Crossfit Open workout 20.2 a couple of weeks ago? That’s okay we’ll retest our longer duration open workout once again with a new strategy. Our 20 minute workout of dumbbell thrusters, toes-to-bar, and double unders is sure to challenge every athlete. If you found yourself swinging on the bar uncontrollably in the last few minutes of this workout it might be time to try a new break up strategy for toes-to-bar from the start.


Wednesday  –  Punch and Pray

We’ll be getting under some heavy weights to start the week off.  We have the final retest of our 3 rep max clean and jerk in the first portion of class. Our conditioning couplet will smoke the legs and the forearms as we crush assault bike calories and hang cleans. If high intensity cycling isn’t your thing (or you’re just scared) we’ll have a running interval option to sub for calories.


Thursday  – “Death Row”

This one is always an extreme challenge for most athletes. We’ll be trying to hold on as we add one rowing calorie or one burpee to our previous “Death Row” score. If you haven’t done this workout then it’s a great day to stay conservative. “Death Row” can turn into a train wreck in later rounds if an athlete becomes overly ambitious. We’ll have calorie and burpee rep schemes prepared for our “Death Row” newbies.


Friday  – Liar, Liar, My Arms are on Fire

It’s grip city in today’s workout. We’ll be performing 15 Chest to bar pull-ups followed by Russian swings and goblet squats. If Chest-to-Bar pull-ups aren’t in your wheelhouse we’ll find a pull-up option that allows you to get off the bar in no more than two sets.  We would like to see unbroken Russian swings during the entire workout so choose wisely.


Saturday  – Crossfit/ Level 2

Don’t dodge the the deadlifts this weekend! Our workout is filled with them. We have an buy in style interval run followed by a large number of moderately heavy deadlifts and box-jump overs. Our workout will end with an interval run “cash-out”.

Level 2’s class will have an added core strengthening EMOM from our competitor’s programming. Athlete’s will alternate through three static movements for five cycles. The movements in our level 2 EMOM will include the ring front leaning rest, active squat hold, and the hollow hold.


Saturday  –  Burn

There will be no swings left behind in today’s double AMRAP. We have lunges, tuck-ups, American Swings, and Russian swings in today’s burn class. If you aren’t too enthusiastic about going overhead in the American swing we can always modify to the eye-level Russian swing.

Week In Preview, Saturday October 25th, 2020

“Talent without grit is just potential. Talent plus grit is unstoppable.” 

-Ben Bergeron


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  –  Triple Under Wonder

If you’ve been crushing double-unders then today’s workout will give you a chance to work the triple under. We kick today’s workout off with a 12 minute low intensity skill session of tempo sumo deadlifts, static holds, and rope work. Don’t let the EMOM format of today’s workout fool you! You should expect to see sumo deadlifts, up-downs, double-unders, and sit-ups in our 16 minute conditioning workout.


Tuesday  –  Tricep Tuesday

Tuesday is all arms! We have a five round for time workout of dumbbell snatches and the athlete’s choice of either box dips or ring dips. It’s wise to pick a dumbbell option that allows you to achieve 20 unbroken snatches in today’s workout.


Wednesday  –  Target Practice

We’ll be kicking off today’s workout with a heavy 5 rep front squat followed by a quad intensive conditioning workout. We’ll spend plenty of time at the wall as we complete over 100 wall balls in today’s workout. We’ll break up our sets of wall balls with longer running intervals to flush the legs.


Thursday  –  Push Pull Recovery WOD

We won’t lie the programming has been tough in the last few weeks! We’ll dial it back in today’s workout as we perform an AMRAP style 30 minute recovery WOD. Our workout includes rowing intervals, pull-ups, step-ups, and push-ups.


Friday  – Capacity Testing Couplet

Our day five workout will challenge even the fittest of athletes. We’ll  combine hang power cleans with high skill gymnastics. Our gymnastics movement for today’s workout is the handstand push-up, or a variation of the handstand push-up that allows each athlete to do quick sets of 5 reps.


Saturday  – Happy Halloween

Whatever your plans are for halloween be sure to do some damage control before raiding your candy stash! Our workout for today is “Elm Street”. Our regular crossfit class will perform one round of devil’s presses, sumo power cleans, floor presses, and front squats. Each movement in the workout will followed by a running interval. Level 2 will be performing two rounds of Elm Street.


Saturday  –  Burn

Pick your weights wisely in Burn class today. Our workout will test your grit as you attempt to perform each movement for two minutes each. The movements include russian swings, goblet reverse lunges, and Turkish-get ups. In workouts like this its always better to go lighter and stay moving.

Week In Preview, October 18th, 2020

A man who wants to lead the orchestra must turn his back on the crowd.” 

– Max Lucado

Supplement Spotlight

Transparent Labs 100% Grass Fed Whey

Sometimes it’s nice to know what exactly is getting put in your body. However, many of the packaged foods we consume expose us t0 the unnecessary risks of eating ingredients that we can’t even pronounce. We love transparent labs because their appeal to the  “What you see, is What you get”  outlook.  Transparent Labs(TPL)  100% Grass Fed Whey is sourced from American grass fed cows and is free from unwanted additions. Each scoop of TPLs Grass Fed Whey contains 24 grams of fast digesting protein that contains no artificial flavors, sweeteners, or food colorings.


Train Hard. Recover Better.


Weekly WODs: 

Monday  –  Air Jordan

Do you have mad “hops”? We have a max height box jump in today’s 12 minute skill session. Our workout will include box jump overs, push presses, and a short running interval. Our intent for the workout is to go unbroken throughout all movements. Make sure to check your ego at the door and scale weights appropriately!


Tuesday  –  Attack the Rack + The Humbler

It’s time to put on your game face and get under some heavy weight. It’s not your average training day in our second workout of the week.  We will be performing a wave-loading style back squat workout that will allow us to get some challenging weights on our backs. Don’t know what wave-loading is? It’s okay, just show up and we’ll show you.  We hope humility is in your wheelhouse because our workout of up down devils presses, goblets squats, and dumbbell snatches won’t disappoint.


Wednesday  –  NCFit Benchmark “Uppercut”

Our buy in for today’s workout is 20 ring muscle-ups. Don’t let that discourage you from coming to class. We’ll have scaling options ready to meet your training goals. Upon completion of the gymnastics buy-in we will be going through several rounds of lateral burpees and power cleans. We’ve done this workout awhile back so check your previous scores.


Thursday  –  Blazing Fury

Bring a fire extinguisher and a bag of  ice to the gym today. You’ll need it to put out the fire in your thighs. Our conditioning will slow roast your quads with wall balls, bike calories, and double-unders. Don’t forget post workout mobility after class.


Friday  –  Form Focus Friday

We’ll be learning the fundamental life skill of picking heavy things up off the ground today.Let’s clean up our deadlift today with proper tensioning. We begin today’s workout with a heavy 3 rep deadlift, and will follow it up with a very grippy conditioning workout. Our workout will include toes-to-bar and dumbbell deadlifts. Train with intention today, and let’s get better.


Saturday  –  Crossfit / Level 2

Our conditioning workout for both classes will include hang power snatches, rower calories, and overhead barbell lunge. It’s a long workout today.Our complex will increase in reps and calories as we progress through our 20 minute workout.


Saturday  –  Burn Class

We’ll be spending quality time with the med balls today as we complete the NCFit Benchmark workout “Med Ballin”. Our workout is 4 rounds for time of wall ball hang squat cleans, wall balls, wall ball lunges, and a 200m wall ball run. It’s time to toast the legs!

Week In Preview, October 11th, 2020

“How you do ANYTHING is how you do EVERYTHING. 

– T. Harv Eker

Membership Give-Away

Don’t forget your opportunity to gain entries for  one free 3 month-membership. Bring your buddy’s to Burn class for free for the rest of October in order to gain an entry. If your friend likes the burn program and decides to join then each person will gain 10 entries. November 2nd we’ll be drawing names from the bucket so be on the lookout for the winner!


Weekly WODs: 

Monday – Quad Smash

You might need the roller with the serrated edges after today’s workout. We’ve got a ladder style workout where reps will decrease and weights will increase. If you’ve been trying to fill out your skinny jeans this will do it! Get ready for some front squats and sit-ups.

Tuesday – Isabel

It’s all about he snatch on day 2 as we prepare for the benchmark workout Isabel with a 3 rep max power snatch. During our strength session we are looking to receive the bar above parallel in the squat.  During our benchmark workout athletes will have the choice to either power snatch or squat snatch.


Wednesday  – Chinny Chin Chin

Our conditioning will force athletes to maintain strict movement while their heart rates remain  elevated.  Our workout is a moderate duration AMRAP of russian swings, double unders, and strict chin-ups. Don’t cheat your self and reach for the bar with your chin!


Thursday  – 400 Meter Madness

Our goal for today’s workout is to maintain a hard consistent effort on each 400 meter running interval. Between our running efforts we will be performing 12 push jerks at a heavy weight. The weight on the bar should be challenging but, should not hinder the athletes ability to cycle the barbell from the front-rack position.


Friday  – The Equalizer

Are you strong? Are you gymnasty? Well this workout has a great mix of weightlifting, gymnastics, and cardio rolled into one workout. We’ve our workout includes high skill gymnastics, deadlifts, and bike calories! Today’s a great day to work the muscle-up in small sets.


Saturday  –  Crossfit / Level 2

It’s going to get spicy this weekend in both classes. We’ve got an awesome test for your quads as we crush rower calories, thrusters, and box jumps. Level 2’s class will also have an added skill practice of pistols and handstand practice. Remember the Crossfit Open is around the corner, and if you are having difficulty with higher level skills then this is the time to work!


Saturday –  Burn Class

There will be lots of pushing and pulling in today’s descending and ascending ladder workout. Athlete’s will attempt to keep a consistent pace through up-down box jump overs, kettlebell sumo deadlift high pulls, and a push-up option that meets the needs of each athlete. It’s a great day to build confidence with the unique movement pattern of the sumo deadlift high pull.


Week In Preview, October 4th, 2020

“The way to get started is to quit talking, and begin doing.” 

– Walt Disney

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!

Upcoming Events

    • Saturday, October 10th

On the second Saturday of October we’ll be assisting other habitat for humanity volunteers as we help with building from 8am-3:30pm. No experience is necessary!  If you’re ready to give back to your community here is the link to get signed up! All volunteers MUST register through the link and create an INDIVIDUAL account.

Sign Up Now





Weekly WODs: 

Monday – Test Day

Your coaches love you. We love you so much that we’ve cooked up “Fran” for your day 1 workout. If you haven’t done this workout before it’s a great day to put light weights on the bar and move FAST! Our goal is a 3 to 4 minute workout with some athletes finishing sub-2 minutes.

Tuesday – Battle of the Bookends

We’ll be book ending our chipper today with longer rowing intervals. Our intent is to keep the same pace on each rowing distance even when fatigued. Today’s longer duration workout will also include slam balls and power cleans. Since the reps are fairly high on the slam balls and power cleans our goal is to pick weights we feel comfortable moving for the long haul.


Wednesday  –  Rump Pump Central

We’ve got lots of legs and lungs in store for day 3. On a 4:00 running timer athletes will perform a running interval, plate ground to overhead, and overhead plate lunges. We’ll flush out the post-WOD soreness with heavy barbell back rack holds and sled-pushes!


Thursday  – Gluteus Gain Train

Our workout for today is a slower tempo workout with a focus on quality. We’ll be looking for great movement as we perform 4 sets of Romanian deadlifts, seesaw dumbbell rows, flutter kicks, and superman holds. We’ll finish of the day with a spicy finisher of arm curls and glute bridges.


Friday  – Open Workout 20.2

We’ll be revisiting a workout from the 2020 Crossfit Open. You might have crushed this workout last time, or it may have crushed you. Regardless of our previous outcome it’s time to get fired up about heavy dumbbell snatches, toes-to-bar, and double-unders. Let’s see how far we’ve come since the last Open!


Saturday  –  Crossfit / Level 2

We’ve got everything you need in order to earn your “rest day” on Sunday. Our strength session will include slow goblet step-ups with an emphasis on the eccentric portion of the lift as well as overall stability. In our conditioning, we’ve got plenty of deadlifts, bike calories, and box-step ups to wake those glutes up! Our finisher will include side planks and v-ups.


Saturday –  Burn Class

Have you ever wondered what competing in Crossfit feels like? Our team workout for burn class will allow athletes to share an AMRAP of bike calories, Russian swings, and wall balls.  May the best team win!

Week In Preview, September 27th, 2020

“If you’re not making mistakes, then you’re not doing anything. I’m positive that a doer makes mistakes.” 

– John Wooden

Supplement Spotlight

Puori M3

It’s no surprise that the rigors of intense training regimens require sufficient micronutrient support. Magnesium is responsible for over 3oo enzymatic reactions in the body, and also supports recovery from training stresses. Magnesium is the fourth most abundant mineral in the body, but can be depleted up to 20% during training. Magnesium’s role in sports performance lies in it’s ability to help with oxygen utilization and energy production.


If you’ve had trouble sleeping magnesium may assist you in your efforts to fall asleep. Magnesium helps with the regulation of neurotransmitters that prepare the body for a deep restful sleep. If you’re trying to dial in the supplementation aspect of your training Puori’s M3 will be a great addition to your current regimen!

Upcoming Events

    • Saturday, October 10th

On the second Saturday of October we’ll be assisting other habitat for humanity volunteers as we help with building from 8am-3:30pm. No experience is necessary!  If you’re ready to give back to your community here is the link to get signed up! All volunteers MUST register through the link and create an INDIVIDUAL account.

Sign Up Now





Weekly WODs: 

Monday – Tootsie Slide

We’ll be dancing like “drizzy” Drake on day one. We’ll be working for just over a minute on dumbbell sumo power cleans, dumbbell reverse lunges, and a new movement called the up-down side shuffle. We’ll be staying on the lighter side of dumbbell weights today in order to achieve big sets.


Tuesday – Cindy-Esque

We love the format of Cindy because its a great test of bodyweight endurance. We’ll be adding load and strict movement to the equation in today’s 12 minute AMRAP. The emphasis of today’s class will be on the hollow-body and how it contributes to great pulling mechanics and midline stability.


Wednesday  – Original Benchmark “Diane”

We have  great test of heavy pulling and bodyweight gymnastics later this week. Our goal is to finish our descending rep workout of handstand push-ups and deadlifts in less than 10 minutes. Weights on the barbell will allow us to complete sets of 5 touch and go reps while maintaining quick sets on the gymnastics element.


Thursday  – Popeye’s Pump Day

We’ve got lots of forearm work in store for day 4. Our workout is 4 separate AMRAPs of rowing calories and russian swings. Your challenge will be to hold onto the kettlebell for large sets as the reps and calories decrease. Our workout will be followed by a post-workout strength segment of barrel-chested bench presses!


Friday  – NCFIT Benchmark “Annie-Up”

We’ve put a different spin on one of our favorite workouts. We’ve added an ascending ladder of ring muscle ups between each set of double-unders and sit-ups. Athletes will the option to substitute ring muscle-ups for low ring transitions and jumping ring muscle-ups. There is something for everybody in today’s workout. Show up and Show out!


Saturday  –  Crossfit / Level 2

Saturday’s are for the squats and the snatches! We’ve combined both in today’s workout. We’ve got a moderate duration chipper of squat snatches, bike calories, and lateral burpees over the bar. Level 2’s class will include a double squat snatch complex that will allow athletes to get heavier loads on the bar prior to the conditioning.


Saturday –  Burn Class

We’ll take 10 minutes today to get better, faster, and stronger! We’ve got a 10 minute AMRAP of static and dynamic strength movements for your 3o minute class. Some of the movements include burpees, front rack holds, wall-sits, and dumbbell box step-ups.

Week In Preview, September 20th, 2020

“Progress is impossible without change, and those who cannot change their minds cannot change anything.”

 -George Bernard Shaw

Event Spotlight

Habitat for Humanity Build

October 10th

Want to challenge your fitness outside the four walls of the box? Say no more. Come challenge your functional strength as we raise the interior walls of another Habitat for Humanity home. CFK has a big mission ahead of us, and we NEED your help. On the second Saturday of October we’ll be assisting other habitat for humanity volunteers as we help with building from 8am-3:30pm. No experience is necessary!  If you’re ready to give back to your community here is the link to get signed up!

*All volunteers MUST register through the link and create an INDIVIDUAL account.

Sign Up Now




Weekly WODs: 

Monday – Back To Baseline

Day 1 we’ll take a crack at the NCFIT Baseline Test 1. Since COVID has taken us outside of our comfort zone in 2020 we’ll use today’s WOD as practice before game day in January.  The baseline test begins with a 1o minute running clock where athletes will perform a max effort 1 mile run. Upon completion of the run athletes will row as many meters as possible until the sound of the buzzer. We’ll take a quick break and go directly into a bodyweight workout that is the perfect test of bodyweight endurance.  We’ll have many rounds of push-ups, pull-ups, and air squats in the second conditioning piece.


Tuesday – Liftin’ In the Library

Quality is the product of  high intention and skillful execution. Don’t get it twisted! Quality doesn’t necessarily mean “light”. We’ll be performing sumo deadlifts at a weight where total barbell control is challenging but certain. Other movements in today’s workout include planks and strict knee raises.


Wednesday  – NCFit Baseline II + Competitor’s Prep Program

We’re mixing it up on squat day! We have a 3 rep max back squat directly into two competition style AMRAPs. It’s burpees and biking for our quick hitting workout. Be sure to move with purpose so you can claim those bragging rights.


Thursday  – EMOM-ATHON

It’s a long workout today folks! We’ve got a 28 minute EMOM style conditioning workout planned for day four. Today is a great choice for active recovery if you are feeling beat down from the baseline test 1 and 2. We’ve got wall walks, dumbbell slides, glute bridges, and goblet squats planned for our sweat session.


Friday  –  NCFit Baseline III

You’ll have the chance to get the barbell overhead in any way possible in the first portion of our test. Clean and Jerks and Snatches are all acceptable. We’ll take the first 25 minutes of our test to establish a 1 rep-max ground to overhead. We’ll quickly deload and go into an AMRAP of barbell ground to overhead and double-unders.


Saturday  –  Crossfit / Level 2

We’ve tested quite a bit this week, and some athletes may be feeling the residual effects.  Today’s workout is a longer duration chipper of plate ground to overheads, plate runs, plate lunges, and plate step-ups.  Level 2 will include an added core development session of hollow rocks and Turkish Get-Ups.


Saturday –  Burn Class

You’ll have to bring the heat on the rowing portion of today’s workout in order to get rest in between sets today. We’ve got 6 rounds of odd object work and monostructural intervals planned for your mid-morning class. Some of the movements include heavy goblet squats and kettlebell floor presses.


Week in Preview, September 13th, 2020

“Want to make a name for yourself?
 Show up early, stay late, be thankful,  compliment others behind their back, and work like you’re on a one day contract.” 

-Lewis Caralla

Supplement Spotlight

Puori C3


Free radicals formed by oxidative stress can be caused by exercise and the body’s natural processes. This type of stress can cause problems for your body’s recovery process. Free radicals are uncharged molecules that lack electrons. Since free radicals are uncharged they must gain an extra electron to become balanced.  Free radicals “beg, steal, and borrow” electrons from critical cells in the body causing damage to it’s critical systems.


Antioxidants from Puori C3 help to establish a balance within the body by donating electrons to free radicals. By donating electrons, C3 assists the body’s DNA, lipid, and protein cells. Get C3 today and guard your body’s DNA, lipid, and protein cells from getting “mugged” by free radicals.


Weekly WODs: 

Monday –  Set Yo’Self Before You Wreck Yo’Self

We kick off the week with some of life’s most functional movements. We’ll learn how to fall and get up as well as pick heavy things up off the ground. Our workout includes plenty of deadlifting and burpees to kickstart your week. Our workout’s stimulus is geared toward strength endurance  in the deadlift which will  require athletes to “organize” their spine before moving each heavy load.

Tuesday –  Busted Butterfly + The Coach Johnny Special

It’s a great idea to prep your forearms before class today with some dynamic stretching. Our workout is going to tax the grip and shoulders to the max! We’ve got a descending ladder of lightweight hang clean and jerks and pull-ups. Try to hang onto the bar for big sets today. We’ll spend sometime after class hanging around with one of Coach Johnny’s favorite finishers.

Wednesday  –  Weird Movement Wednesday

In today’s EMOM you’ll be finding a box height that will not allow you to jump to.  Your task is to get over the obstacle by any means. Our EMOM for today includes box climb overs, strict dips, and spicy intervals on the rower. We’ll definitely be getting some spicy tricep action in today’s workout so be sure to wear your extra small shirt!

Thursday  –  Squat Day (Week 1 Reset)

It’s been a few weeks since we’ve done our normal squat day workout. We’re returning to our normal 5×5 or 5×3 program in hopes of seeing some changes in our performance. We’ll be resetting to 60-75% of our most current 5 rep max. In our conditioning, we’ll combine static holds with Bulgarian split squats to challenge our legs and stability.

Friday  –  Jacked in The Box

Day 5 of our training week will include a killer strength session. We’ve got an awesome snatch complex that will give athletes the ability to gain strength in the key positions of the snatch. We’ll use the snatch deadlift, hang snatch, and power snatch to develop our positional awareness.  Our conditioning will include an AMRAP of bar muscle-ups and power snatches! Don’t forget to do mobility band work before class.

Saturday  –  Crossfit / Level 2

Saturday’s are for the squats in both level 2 and Crossfit. Our conditioning  will be performed on a 4 minute running clock where athletes will complete a running interval followed by an AMRAP of air squats and hand-release push-ups in the remaining time. We are looking for great squats in each set of our workout. Don’t cheat yourself by shortening hip extension at the top of the each rep or losing by your posture in bottom of the squat.

Saturday –  Burn Class

Our partner workout for Saturdays burn class will require both partner’s to move the entire time. Partner #1 will perform 400 meter running intervals while partner #2 is completing an AMRAP of air squats, ring rows, and russian swings. We’ll have 14 minutes to knock out a few rounds of this AMRAP. Each AMRAP should take no longer than 2:00 minutes.


Week In Preview, September 6th, 2020

“Normal people will accomplish normal things.” 

-Louie Simmons

Weekly Class Schedule

Monday, September 7th – Labor Day

Normal Schedule at Both Locations

Friday, September 11th – 9/11 Tribute WOD

Normal Schedule at Both Locations, all classes will perform 9/11 WOD




Weekly WODs: 

Monday – Benchmark Hero WOD “Wade” (Normal Class Schedule at Both Locations)

We’ll be cashing in and cashing out today with a lengthy run. We’ll be shedding lots of performance puddles as we crush four rounds of strict movement. Our workout will sandwich two 12oo meter running intervals on top of strict pull-ups, dips, and handstand push-ups. Our goal is to find a pace on the run that will allow us to finish in less than 7 minutes or less.


Tuesday – 2RM Deadlift + Double Bell Bro-Down

Our first test of the week after last week’s deload will come in the form of the deadlift. Since today’s lift requires a trip back to the floor it is critical to keep upper back tension throughout the entire lift. The kettlebell gods have blessed us with an awesome double AMRAP today. We’ll find a challenging weight today that will allow us to perform suitcase kettlebell lunges and double kettlebell Russian swings unbroken in our double AMRAP.


Wednesday  – 2RM Strict Press + Box Jump Pump

We’ll kick class off with a 2 rep max strict press. If you thought today was going to be all about shoulders you were wrong! Our workout includes a high volume box jump and push presses that will have your quads screaming from set 1. There will be no where to hide in this workout. At ” 3..,2..,1.. , Go!”, it’s off to the races!


Thursday  – 2RM Back Squat + Pop and Drop

We’ll be getting under some heavy weights this week in our squat. We’ll be performing a 2 rep max back squat followed by a spicy EMOM of dumbbell hang squat cleans and burpees. We’ll test hard at the beginning of class, and have a great training day in our conditioning.


Friday  – 9/11 Tribute WOD

Most of us remember this fateful day in American history like it was yesterday. We will honor the memory of American citizens, firemen, police officers, and the innocent by-standers that lost their lives 19 years ago in the attacks. The weights and rep scheme of this workout correspond with important numbers associated with this day. We’ll have lots of barbells and gymnastics to crush in their memory!


Saturday  – Crossfit/Lvl 2

We’ll take a step back in today’s Crossfit class from testing. If you’ve been missing gymnastics then this workout will not disappoint. We’ve got bar muscle-ups, double-unders, knees to elbows, and hand-release pushups planned for our conditioning. If you’re taking our level 2 class we’ve added one more test of raw strength! Level 2 will have a 1 rep max clean and jerk. Good luck and be quick under the bar!


Saturday – Burn Class

Unilateral stability counts in the gym and in life. Today we’ll test our grip and core in a workout that will challenge our midline stability. We have double unders, ring rows, farmer’s carries, and planks in today’s 30 minute sweat session.


Week In Preview, August 30th, 2020

“When you start to treat the light weights like heavy weights, the heavy weights will go up a lot easier.” 

-Ed Coan, American Powerlifter

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 – T-Rex

It’s okay to have small arms on today’s workout because it’s all about the legs. We’ll light a match in the posterior chain with 3 rounds for time of longer rowing intervals, sumo deadlift high pulls, and front rack lunges. If this workout doesn’t beat up your bottom-half we don’t know what will!


Tuesday –  Remix to Squat Day + Tabata Shoulder Shock

If you enjoyed last week’s remix on squat day, you’ll love what we’ve got for you this week. We’ll be experimenting with some heavier weights this week as we build to a 2RM. It’s always good to shake out the monotony of the 15:00 5×5, and attack something a little different. We’ll finish today’s workout off with a tabata of wall-balls, push-ups, and wall-ball front squats.


Wednesday  –  Fran’s Step Child

Today’s workout is about efficiency of movement. We have a high skill workout that requires the ability to cycle the bar and we will pair it with a tricky gymnastic skill. It’s 21-15-9 time and we aren’t pumping the breaks during this awesome combo of light snatches and pull-ups. The weight of the barbell should allow each athlete to cycle 8-10 reps of power snatch. Additionally, we want to find a variation of the pull-up where we can knock out each set in fewer than 3 sets.


Thursday  – Burpee Bike Beatdown + Functional Finisher

Grit is one of the most important qualities an athlete can have. If you’ve had trouble getting out of your comfort zone lately we challenge you to make Day 4’s workout a priority. Our workout will give us 3 minutes to crush lots of calories on the assault bike and complete a set number of burpees. Scared? Worried? We we didn’t think so. Let’s get it!


Friday  – Choose your Own Adventure

You’ll have a couple options in today’s workout. We’ll be going from waist to overhead in today’s workout.  Options for the waist to overhead include dumbbell hang clean and jerk or dumbbell hang snatch. Our conditioning will also include the push press and double-unders.


Saturday  – Crossfit/Lvl 2

Our conditioning for both classes will light up the midline and ramp up our heart rates. We’ve got ten sets of running intervals, slam balls, and sit-ups. Level 2’s class will have an added skill portion of dumbbell windmill’s and L-sits. It’s a great day to carve out those abs in both classes!