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Week In Preview, April 18th, 2021

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

 – Claude Bernard

Travis Manion Memorial WOD

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

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

 

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

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

Want some TMF Swag?

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

 


Weekly WODs: 

Monday

Crossfit  – Balance Your Wheels

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

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

 

Tuesday

Crossfit  – The 72

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

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

 

Wednesday

Crossfit  – Benchmark WOD “Ava”

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

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

 

Thursday

Crossfit – Glorious Glutes

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

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

 

Friday

Crossfit  – Doubles In, Doubles Out

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

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

 

Saturday

 8am Crossfit – Saturday Squats

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

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

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

 

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

Week In Preview, April 11th, 2021

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

 – Nick Saban

Travis Manion Memorial WOD

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

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

 

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

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

Want some TMF Swag?

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

 


Weekly WODs: 

Monday

Crossfit  –  Swings, Dubs, and Sit-Ups

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

 

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

Tuesday

Crossfit  – Thrusters and Running

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

 

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

Wednesday

Crossfit  – Bench Press Session + Dizzy Izzy

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

 

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

Thursday

Crossfit –  Running Intervals, Lunges, and Slam Balls

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

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

Friday

Crossfit  – Pulling Paradise

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

 

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

Saturday

 8am Crossfit

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

10:15am Crossfit – Level 2

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

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

Recovery Tips for Getting Gainz

Do you find yourself struggling to make the gainz that you want even though you’re training your butt off?! I have one question for you- how well are you recovering?

If you are not taking the right steps to recover from your awesome workouts then you will find it extremely difficult to make the gainz that you want to see.

Our bodies take a beating when we workout so we have to turn around and treat them well! Here are a few ways you can accomplish this:

1. Rest Days

Sometimes the last thing we want to do is take a day off of working out, especially when we feel great. A rest day lets your body recover from all the hard work you put in at the gym. It allows you to mentally and physically recover. So, once a week take a day and chill!

2. Drink Water

Ideally we would all drink at minimum half our bodyweight in ounces of water daily! And even more ideally we’d drink a bit more than that daily. As humans we need water to live but we also need it to recover and get gainz! Buy yourself a big water bottle (I like my 64oz bottle) and make it your goal to finish it before bed everyday.

3. Sleep

Speaking of going to bed, how much sleep do you get a night? Sleep is the time our muscles use to heal and grow stronger. Without enough sleep we cannot function mentally and physically to the level that we need to make gainz. Try getting an extra hour or even 30 minutes of sleep every night for a week and see what a difference sleep can make.

P.S.- If you struggle staying asleep try taking some magnesium before bed!

 

So give these tips a try and see if you can hop back on the gainz train!!

 

Cheers,

Coach Alex

 

 

Week In Preview, April 4th, 2021

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

 – John Wooden

Training Spotlight

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

 


Weekly WODs: 

Monday

Crossfit  – Athlete Choice

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

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

 

Tuesday

Crossfit  – Training Day

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

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

 

Wednesday

Crossfit – 3 Round Burner

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

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

 

Thursday

Crossfit –  Gymnastics Pull Of Choice

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

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

 

Friday

Crossfit  – Diane

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

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

 

Saturday

 8am Crossfit – “Straight 100”

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

10:15am Crossfit – Level 2

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

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

 

Week In Preview, March 28th, 2021

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

Women’s Apparel Spotlight

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

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

 


Weekly WODs: 

Monday

Crossfit  -“Power Plus Amanda”

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

 

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

Tuesday

Crossfit  – “Annie” + Barfight on Steroids

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

 

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

Wednesday

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

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

 

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

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

 

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

Friday

Crossfit  – “Sweet Caroline”

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

 

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

Saturday

 8am Crossfit – Hero WOD “White”

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

10:15am Crossfit – Level 2

Level 2 will perform the same workout as above.

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

The Killer P’s – Patience

Patience:

This is a key ingredient. Patience in seeing progress. Patience in the addition of weight or difficulty. Patience with a compound movement so that accurate timing is maintained. Patience with the athlete and/or coach when faced with adversity. This is probably one of the most important things to remember but it is also the last thing that most people want to hear.

Everything takes time!

Just like we cannot rush to do workouts RX or lift heavier weights we also cannot rush our progress. Our health is a marathon not just a few sprints. We have to commit to the long haul to get where we want to go.

This is why at CFK we pride ourselves on checking in with our members frequently, especially when we notice an athlete who hasn’t been in the gym for a minute. We want to make staying motivated for the entire marathon as easy as possible. Our coaches not only have the knowledge to keep you safe and move efficiently but they also know how to have fun and make your class the best hour of your day!

Let us show you how easy it can be to be patient! Click the image below to sign up for a FREE 1 week trial of our Burn classes!

Cheers,

Coach Alex

 

 

Women’s Summer CFK Crops & Tanks!!!!

Happy Spring Y’all!!

We are dropping an awesome line of crops and tanks for CFK women just in time for warm weather!  With fresh new colors for 2021, you are going to want one of each of these shirts!  We won’t have sample sizes available, but the garment measurements are at the bottom of the order form, and these are the same ladies’ tanks that we have ordered before.  Each shirt is only $18!

Go fill out the order form here, and hit up [email protected] with any questions!  You have until April 4th to get your order in!

 

Week In Preview, March 21st, 2021

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

– Denzel Washington


 

Supplement Spotlight

Puori C3

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

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

 

 


Weekly WODs: 

Monday

Crossfit  -Barbells and Burpees

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

 

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

Tuesday

Crossfit  – Pace Trainer

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

 

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

Wednesday

Crossfit – Booty and The Beast

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

 

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

Thursday

Crossfit –  Make Intention Your Intensity

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

 

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

Friday

Crossfit  – Open 21.3

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

 

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

Saturday

 8am Crossfit – Librarian Leg Day

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

10:15am Crossfit – Level 2

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

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

The Killer P’s-Progress

Progress:

Progress or gainz is what we expect and can guarantee if an athlete consistently follows the Killer P’s i.e. the process. Just as the image on the right shows each little piece adds up to the bigger picture which for us is gainz!

Step 1:

Walking into the gym and committing to showing up, we suggest, 20 times a month to work hard and put in your best effort all while following the Killer P’s is step one. Plus it’s always better getting through a tough workout with other people right by your side also going through the same workout!

Step 2:

Nutrition! So you started showing up, consistently attending 20+ classes a month and now you feel like your gainz have slowed down or maybe even come to a halt; now it’s time to dial in your nutrition. Now a lot of people see this and they get nervous or think that they have to go on some crazy diet- here’s the secret:

  • Prioritize protein intake (chicken, beef, turkey, eggs, cheese, etc.)
    • Have some with every meal!
  • Make it your goal to eat 800g of fruits/veggies daily
    • Any fruits or veggies count, yes, even potatoes!
  • Drink a minimum of 100oz of water daily
  • Limit your intake of sugary drinks and yes, this includes alcohol!
  • Prioritize real, non-processed foods

Step 3:

Sleep!!! This is so crucial to making the progress you want to make! Sleep allows your body to reset, recover, and heal. Sleep is one of the first things to go out the window when we feel like we don’t have enough time to do things but, if you get that sleep you’ll perform so much better!

 

So what are you waiting for?! Getting moving toward your goals and see all the progress you can make just by following these 3 steps and the Killer P’s!

Feel like you need a little bit of help getting started? Sign up for our new Couch to Fit program and get started right in your own living room!! Click the image below to get signed up!

 

Cheers,

Coach Alex

 

Week In Preview, March 14th, 2021

“Whether you think you can or you can’t either way you are right.”    

– Henry Ford


 

Black Market Raw Glutamine

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

 

 


Weekly WODs: 

Monday

Crossfit  – Nowhere to Row, Nowhere to Hide

We’ve got a two-piece strength and conditioning workout beginning with an E2MOM of either a clean and jerk or power snatch. Our strength is solely athlete choice. Athletes should be prepared to keep their heart in their throats for a full fifteen minutes. We have rower sprints, ground-to-overhead, and slam balls. Athletes can opt for plate ground to overhead if they want to make this one a little less spicy. You do you boo boo.

Burn 
We love burn because it takes only 30 minutes to leave you laying on the floor gasping for air.  Our workout today will fry the lower-body and grip. Athletes will knock out four rounds for time of Russian swings and rower calories.

Tuesday

Crossfit  – Squat Day + “Speed Demon”

We’ll be prepping for our conditioning with four sets of 3 moderately-heavy back squats. Our conditioning will make up-downs feel way more challenging than normal. The WOD for today pairs high-rep front squats with kick-backs.

 

Burn 
Today’s Burn is seven sets of heaven. We have burpees and rower intervals with rest incorporated in between sets. Athletes should really smash the gas on each interval in order to improve power output.

Wednesday

Crossfit – Butterfingers

Your grip will be toast after today’s workout so be prepared to stretch out those forearms after class. Gymnastics is the overall theme of today’s class starting with a short gymnastics skill session. For the conditioning athletes will complete 5 rounds for time of a gymnastics pull of their choice, Russian swings, and double-unders. The cash-out for this workout will be an 800 meter running interval.

 

Burn 
The key for today’s workout is elbow positioning. Anytime we go overhead we must keep the elbows completely locked out for safety.  Today’s double six minute AMRAP is full of overhead stability challenges. We have dumbbell snatches, overhead lunges, and double-unders.

Thursday

Crossfit –  Full Body Flow

We’ve planned a recovery day in preparation for the release of 21.2. Our workout is for quality and will consist of front squats, ground to overhead, and med ball sit-ups.

 

Burn 
You’ll be jumping rope quite a bit today so be sure to pack your calves when head to the gym. Our short workout consists of rower intervals, single-unders, and running.

Friday

Crossfit  – Open 21.2

Be sure to check Wodify Thursday night to prepare yourselves for Friday’s WOD.

 

Burn 
Burn athletes will have a workout modeled after the Crossfit Open workout that will be released on Thursday night. That means you’ll be able to join in on all the fun!

Saturday

 8am Crossfit – Clean Complex + “DT”

Our early morning fitness fanatics will get an opportunity to work up to a heavy complex of a deadlift, hang power clean, and overhead pressing variation of their choice (push jerk or split jerk). The good news is you’ll be fighting with barbell after the strength in a CFK favorite named “DT”.

 

10:15am Crossfit – Level 2

 One of our locations will be hosting a re-run of 21.2 and the other location will be getting their “DT” on!

Burn
Burn’s 15 minute EMOM will toast the shoulders and the lungs. Athletes should expect to see up-downs EMOM as well as renegade rows, push-ups, and suitcase deadlifts.

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