Week In Preview, May 31st, 2020


“You have to build calluses on your brain just like how you build calluses on your hands. Callus your mind through pain and suffering.” 

 

-David Goggins

Specialty Class Spotlight:

Miss OLY? We Do Too!

 CFK’s Olympic Gain Train is Open for Business

Starting this week, Olympic Weightlifting is back, and now at BOTH locations! Olympic weightlifting classes are included in all CrossFit Unlimited and 13/month memberships, so come check out a class and get your lift on!
This class is designed to increase your overall strength, and dial in your skill with a barbell. It’s great for those wanting to improve technique for better performance in CrossFit workouts, and/or increase strength for better overall bad-assery!

Weekly Weightlifting Schedule:

Tuesday (West Location, two class times): 
5:30 – 6:45 pm
7:00 – 8:15 pm
Thursday (North Location, two class times):
5:30 – 6:45 pm
7:00 – 8:15 pm
Saturday (Both Locations, one class time): 
9 – 10:15 am

 


Upcoming Events:

  • Saturday, June 6th
Habitat For Humanity Volunteer Opportunity

We’re so excited for the opportunity to have a CFK work day with Habitat for Humanity on June 6! Please consider helping us raise exterior framing from 7:30 am – 12:30 pm at the Charles Drive location (address in link). We need a lot of hands, looking for 19 more!

 Here’s the sign-up link,

Friends and family are welcome, but all volunteers will need to register via the link and create an individual account!

 

 

 


Weekly WODs (CrossFit):

 

Monday – Squat Day + “Brick House”

Wanna get yoked? It’s that time of the week again! We’ll be doing our weekly squat cycle session followed by a workout that will test your body’s power output. Our workout is a short double AMRAP of quick assault bike calories, hand-release push-ups, and front-rack lunges. Sky’s out, Thighs Out, Baby!

 

Tuesday – Cotton-Mouth

A few weeks of training with the “RONA” mask will have you ready to lay the smack-down on today’s fire-breathing workout. We have long running intervals that will be followed up with high volume slam-balls and kettle-bell swings. You can give the ski-Erg a try if you prefer it over slam-balls.

 

Wednesday –  Tune-Up

Want to tune-up your weightlifting skills? We have an explosive burner for today’s workout. Our workout is a ladder of double-unders and power snatches. The goal for this shoulder intensive workout is to find a light weight that we feel comfortable cycling. Our focus will be on bar path, and stringing together touch and go power snatches.

 

Thursday – Test the Waters

We haven’t done many traditional gymnastics movements since coming back from quarantine. Our workout today will allow us to ease back into the flow of getting upside down. The conditioning session for today includes box walks, running intervals, lunges, sit-ups, and ring rows. If you are feeling beat up, let’s recover today with full-body movement.

 

Friday  – Dip, Drive, Jump

We hope you like to cycle, and we aren’t talking assault bikes! Make sure to thank your coaches for dodging that bullet! Our workout for today consists of moderately heavy hang power cleans, push presses, and up down box jump-overs. As always we can scale to step-ups if jumping isn’t in your wheel house.

 

Saturday – Crossfit/ Level 2

Not all runs come in the form of 400 meter intervals. We train for the unknown and unknowable.  Today’s conditioning for level 2 and regular Crossfit incorporates an odd distance run with wall-balls and toes-to-bar. Come to one of our weekend classes and see if this workout is as deceiving as it looks. Our level 2 class will have an additional strength component of med-ball bench presses and dumbbell front rack holds.

 

Saturday –  Burn Class – “Spicy 16”

Our 30-minute express workout will have you asking yourself, “What just happened?” at the end. Our workout is 16 minutes of short rowing intervals, box-jump overs, and slam-balls. You’ll be glad the masks are optional for this workout!

Week In Preview, May 10th, 2020


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

 

-Neila Rey

New Schedule Spotlight

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

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

Updated Class Schedule

 

 

 


Saturday:

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

 

 

 


Weekly WODs (CrossFit):

 

Monday – Murph Prep Monday + Squat Cycle

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

Tuesday – Burpee Burner

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

Wednesday – Hump Day Handstands

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

Thursday – Heal Yo Self

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

Friday – Crossfit Open Workout 19.1

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

Saturday – Crossfit / Level 2

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

Saturday – CFK Burn

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

Week In Preview, April 19th, 2020


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

Supplement Spotlight

Puori C3

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

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

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

 


Weekly WODs:

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

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

 

Monday – Squat Day Accessory Work

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

 

Tuesday – Classic Cardio

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

 

Wednesday – Midline Madness

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

 

Thursday –  Terrible Two’s

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

 

Friday – Triple AMRAP

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

Saturday – Captain Quads

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

 

Sunday – Slow Roast

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

 

Week In Preview, April 12th, 2020


“One day you will wake up and there won’t be any more time to do the things you’ve always wanted.  Do it now.”
-Paulo Coelho

Equipment Spotlight:

 During the last few weeks we have unfortunately learned to cope without many of the things we normally take for granted. We’ve traded barbells and squat racks for dumbbells and jump ropes. The last few weeks have changed our training routines and helped up embrace a “no excuse” attitude. At CFK, we understand the profound impact fitness has on our lives. That being said, we will never let quarantine stop this way of life. As coaches, we want our members to make the most of their training even it occurs outside the four walls of the box. There are many ways to maximize performance gains without all the bells and whistles the gym has to offer.
Shoulder Performance and Mobility Bands
If you follow our social media pages you’ve heard Coach Brad brag about the stability and strength he’s gained since using these bands. The program focuses on  strengthening lagging stabilizing muscles, that lead to the creation of a more stable overhead platform. If smashing a personal record snatch isn’t your goal these bands can be used to increase range of motion as well as alleviate pain from shoulder impingement.
Athletics, shoulderresistanceperformanceworkouttraining, Anchor
Guess What?
We sell these bands, and they are a perfect addition to your official quarantine “house of gains”.
Contact [email protected] or [email protected] if you are interested!

Weekly WODs:

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

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

Monday – Running “DT” + Belly Burner

Pick your weights wisely today! Our focus today is to finding a challenging weight that will allow us to cycle through 12 deadlifts, 9 hang power cleans, and 6 shoulder to overheads. We’ll crush an interval run and head straight to our dumbbells for one unbroken cycle of dumbbell “DT”. We’ll rinse and repeat for 15 minutes! We also have some extra ab work planned as a finisher.

 

Tuesday – Double Burpee Burner

Two AMRAPs equals twice the fun. We have two AMRAPs today that are separated by 2 minutes of rest. Our workout includes double dumbbell swings, burpees, and bent-over rows. If you don’t have equipment don’t worry! You can swing anything you can get your hands on!

 

Wednesday – Jump Jam

We have 25 minutes of pure bliss planned for day 3. We have lots of running, lunges, double unders, and push-ups in today’s AMRAP style workout. Our goal is to find a break up strategy for push-ups that keeps us moving under fatigue. We are looking for a sustained effort the entire 25 minutes.

Thursday –  Haymaker

Can you keep moving when you’re tired? We’ll find out on day 4! It’s a good day to test your mental grit in our workout of the day. We will be moving for 1:00 intervals by performing sumo deadlift high pulls, burpees, push presses, and mountain climbers. Our ability to keep moving during burpees and mountain climbers won’t be determined by our strength , but by our ability to “keep on, keepin’ on”. Time to make some mental gains!

 

Friday – Coach Wayne’s Glute Gainz

Our workout today is brought to you by the gluteus gain train, and the 6am class at North. We have hanging dumbbell cleans, sit-ups, and walking lunges in our conditioning workout. We’ll follow it up with a finisher that comes in the form of glute bridges!

Saturday – Double Dumbbell Duster

We have an alternating EMOM of thrusters and double unders to kick off your weekend.  We’ve tossed in some old-school static exercises that will blast your legs, and you don’t even need equipment for it! Shake off your soreness and get after it today.

Sunday – Brace Yo’Self or Break Yo’Self

Our focus in today’s WOD is midline stability. In our conditioning we’ll gain more experience hitting great deadlift positions during fatigue. We’ll get an opportunity to experiment with dumbell deadlifts, planks, and a cardio challenge of your choice.

Introducing… CFK Go!


It’s GO Time! CFK Go is all about convenience, hard work, and results. In a fitness world where everything is too complicated, we’ve stripped things down to create an easy to use and insanely effective new workout track.

CFK Go doesn’t mess around – we get after it every workout, every day, every week with a training program built around dumbbell-focused, time priority, high-power output workouts. We took everything we love from different disciplines and brought them together in one simple, effective program.

Specifically, CFK Go combines the power of functional movements with the regime of traditional strength and conditioning. Each week of training consists of Full-Body and Push x Pull days through the week, and special weekend focuses of Saturday Squats and Sunday Sweat.

Scroll to the bottom to get a free sample week of workouts!

CFK Go Weeklong Snapshot…

  • MONDAY — Full-Body
  • TUESDAY — Push x Pull
  • WEDNESDAY — Body Pump & Full Body (Grind)
  • THURSDAY — Push x Pull
  • FRIDAY — Full-Body (Sprint)
  • SATURDAY — Saturday Squats
  • SUNDAY — Sunday Sweat

Whatcha Need for CFK Go…

Now, to get started with CFK Go, you can get by with only (1) pair of Dumbbells even if you don’t have a Jump Rope. The Jump Rope is highly recommended, but you can perform most of our CFK Go workouts by making a few easy substitutions.

Without a Jump Rope, you could substitute Mountain Climbers, Running in Place, “Phantom” Jump Rope Hops, Jumping Jacks or Plate Hops. These fast-paced cardio moves will give you a similar stimulus to the Jump Rope.

When choosing your Dumbbells to start CFK Go, we suggest you select your starting pair based on your goals. Are you STRONG, FIT, or CARDIO focused…

CFK Go | Your DB x Your Goals…

This is, of course, relative to each individual, but we can break it down by your individual goals and fitness levels.

If you’re new and just learning the movements, go for a lighter pair (10-20lbs) and shoot for a cardio-focused approach. Otherwise, see below:

  • STRONG — If you’re looking to get stronger and build more muscle, we recommend a pair of DBs between 50lb-35lb.
    • Athletes with this goal should be able to perform 5-7 unbroken reps of most movements with their DBs
  • FIT — If you’re looking to develop amazing fitness and lean muscle, we recommend a pair of DBs between 40lb-20lb.
    • Athletes with this goal should be able to perform 10-12 unbroken reps of most movements with their DBs
  • CARDIO — If you’re looking to get more cardio and burn fat, we recommend a pair of DBs between 25lb-10lb.
    • Athletes with this goal should be able to perform 12+ unbroken reps of most movements with their DBs

A Few Final Points…

What if You’re Just Learning the Movements?

As with any new program (or new movements), it might take some getting used to the weight as you learn the ropes. We always recommend that you focus on moving well and at a pace that you are comfortable with. You are always in control of the intensity in every workout. If you want to push it a little more on some days, go for it. If you want to pull it back a little on other days, it’s all good. Always do you!

What if You Want a Little Bit of Everything?

We love that! Our recommendation would be to have a pair of DBs that are a little bit on the heavier side for you, another pair that’s a little bit on the lighter side for you, and a third pair that is right smack in the middle between heavy and light. This way you can mix up the DBs you choose for each workout depending on your goal!


Get your FREE sample 1-week program!

Just fill out the form below and we’ll send you your first week of workouts!

Week In Preview, April 5th, 2020


“You must expect great things of yourself before you can do them.”
-Michael Jordan

 

COVID-19 Update

Equipment Pick-up #3

Monday, 5-7 pm, both locations

For those of you who haven’t been able to get equipment, or if you have but would like something else. Come GET SOME!

Zoom Classes

Workouts will be in Wodify again this week under the “CFK Remote – Zoom” Program. Please sign-in to Wodify so your attendance can get counted!

CFK Go (Formerly Home/Travel WOD)

We’re STOKED to bring you the newly re-vamped at-home or on-the-go workout track, CFK Go! We’ll have an incredible fat-burning and muscle-building workout 7 days/week, and all you need to get started is your body, a pair of dumbbells, and a jump rope.

What if I don’t have dumbbells or a jump rope? 

No problem! While these are highly recommended, jump rope can always be subbed for mountain climbers, line jumps, or jumping jacks. If you don’t have Dumbbells, fill a backpack full of water bottles, cast iron skillets, or any other objects you can find around the home, secure them inside the backpack with towels, and you’re good to go. Kettlebells and single weight plates work well too!

CFK Go Weekly Snapshot:
MONDAY — Full-Body
TUESDAY — Push x Pull
WEDNESDAY — Body Pump & Full Body (Grind)
THURSDAY — Push x Pull
FRIDAY — Full-Body (Sprint)
SATURDAY — Saturday Squats
SUNDAY — Sunday Sweat
What size dumbbells should I get?

This is of course relative the each individual, but we can break it down by your individual goals and fitness levels. If you’re new and just learning the movements, go for a lighter pair (10-20lbs) and shoot for a cardio focused approach. Otherwise see below:

  • STRONG — If you’re looking to get stronger and build more muscle, we recommend a pair of DBs between 50lb-35lb.
    • Athletes with this goal should be able to perform 5-7 unbroken reps of most movements with their DBs
  • FIT — If you’re looking to develop amazing fitness and lean muscle, we recommend a pair of DBs between 40lb-20lb.
    • Athletes with this goal should be able to perform 10-12 unbroken reps of most movements with their DBs
  • CARDIO — If you’re looking to get more cardio and burn fat, we recommend a pair of DBs between 25lb-10lb.
    • Athletes with this goal should be able to perform 12+ unbroken reps of most movements with their DBs

Weekly WODs:

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

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

Monday – Mr. Freeze

We have a long training day planned for day one! Today’s workout includes a 15 minute EMOM of dynamic movements into static holds. We will follow it up with a 15 minute AMRAP of jumping lunges, sumo deadlifts, and push press. Our workout finale will be 5 minute finisher of russian twists, hollow rocks, and leg lifts.

 

Tuesday – Bar Room Brawl

Our workout is for today is “fight gone bad” with a few extra cheap shots. Our workout is 4 rounds of  4 movements that are performed for 1:00 minute followed by 1:00 minute of rest. We dropped one movement from the traditional “fight gone bad” style workout because this one could be extra nasty! Our movements include thrusters, bent-over rows,  up-downs, and hang snatches.

 

Wednesday – Slow Feet Don’t Eat

Our workout today comes to you courtesy of coach Derrick. We begin today’s workout with a 12 minute EMOM of running intervals and burpees. Want more? If you aren’t as sweaty as you would like we’ve got your back with an lung scorching AMRAP. We’ll turn up the heat with intense running intervals, up-downs, and lateral hops.

Thursday – Swoll Patrol Tryout

We won’t judge if you go look at yourself in the mirror after our strength session on day 4. We have a tempo floor press and upright row strength session that will have you busting out of those tiny tank tops. Our “bro session” will be followed by a conditioning piece that incorporates  Romanian deadlifts, planks, floor press, and hang cleans to overhead.

 

Friday –  Don’t forget to workout in Red

Our red Friday workout this week begins with an alternating 15 minute EMOM of double dumbbell swings, double dumbbell front rack holds, and heel taps over the dumbbells to light up your abs! Our conditioning workout will test your short bursts of speed with 4om shuttle runs, up-downs, and front squats.

Saturday – Earn Your Rest

If you move fast in today’s workout you’ll reap the benefits. The strength portion of today’s workout will toast your legs without question. Our strength includes a heavy emphasis on front loaded squats that will make your quads feel the burn. Our conditioning consists of consecutive 1 minute work intervals followed by a brief 1 minute recovery. The work intervals include double unders, push press, jump squats, and a spectacular static position you’ll love.

Sunday – Lace Up

If you didn’t perform any accessory ab work this week, don’t fear. Our session begins with 5 sets of 30 second core work intervals. We will spend quite a bit of time on our feet today in our conditioning workout. Today’s long sweat session consists of running intervals, devil’s press, renegade rows, and dumbbell power cleans.

 

Week In Preview, March 29th, 2020


“As the Zen Buddhist saying goes, how you do anything is how you do everything.”
-Simon Sinek

 

The Shutdown, Week 2

While the circumstances are out of our control, our RESPONSE is 100% within our control. Not only that, but we have everything we need to continue our journey in health. We have 100% control over:

  1. What we eat
  2. How much we eat
  3. How much we sleep (unless you’re a new parent)
  4. How we respond to stress
  5. Our relationships
  6. Our mindset
  7. Our activity levels

We saw a ton of positivity from everyone in week 1! Lots of Facebook and Instagram posts, and people finding creative ways to stay active and make the most of this unfortunate situation. Let’s keep it rolling and lead the way in week 2. Set a positive example for others to follow!

Zoom workouts now in Wodify

As an added bonus, Zoom workouts are now in Wodify! Not only will you be able to see the WOD in advance, you’ll be able to sign in to the CFK Remote – Zoom program and post scores to the leaderbard. Speaking of Zoom classes…


CFK Event Spotlight

Does COVID got you down? Do you miss your favorite coaches? Has the separation anxiety from being away from CFK become too much? It’s okay, the coaches miss you too! Come party with the coaching staff and your homies on Zoom! Our online virtual workouts occur Monday through Friday at 6am, 8am, 12pm, 4pm, and 6pm. Links to the classes can be found in Wodify announcements, and linked below.  The best part is it’s free for everyone so invite your friends and family to get a sweat session in from home.

Weekly WODs:

 

Monday – What Object will you Jump?
Home/Travel WOD

Gather your gear and get ready for this week’s workouts! Today’s workout incorporates leaping over odd objects, thrusting weights overhead, and longer running intervals. Our AMRAP style workout will tax your legs as well as your lungs!

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength
12-10-8-6

Unbroken Dumbbell Thrusters
Conditioning
1000m/750m Row or 800m Run

30 DB Thrusters

30 DB Bent-Over Rows

750/500m Row or 400m Run

30 DB Thrusters

30 DB Upright Rows

500/400m Row or 200m Run

30 DB Thrusters

30 DB Push Press

Tuesday – Hollow makes you Holler
Home/Travel WOD

Is your six-pack in progress? If not, our workout on day 2 will give you a jump start! We kick off the day with a 15 minute EMOM of front rack lunges, double-unders, and plank rotations. We’ll carve those abs out with a finisher of hollow rocks and sit-ups!

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength
EMOM x 12 Minutes
Min 1: 10 DB Bench Press or DB Floor Press
Min 2: 10-15 Diamond Push-Ups

Min 3: :30 Wall Hold or Handstand Hold

Conditioning
AMRAP x 6 Mins

Max DB Bench Press or Floor Press

*Each time you break complete 7 Burpees

-2:00 Rest-

AMRAP x 6 Mins

100m Run

10 Alt DB Snatch

Wednesday – Pick It Up and Run With It
Home/Travel WOD

We are gonna go on a little run for a little fun on day 3! We have 5 rounds for time of a 400 meter running interval with an odd object, dumbbell sumo deadlifts, and a overhead static hold.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength

4 Sets

10 Slow DB Curls

10 Slow DB Sumo DL

1:00 Hollow Hold

Conditioning

EMOM x 12 Mins

Min 1: :45 seconds of running

Min 2: 20 DB Deadlifts

Min 3: 10/10 DB Reverse Lunges

Thursday – Sweatcon
Home/Travel WOD

It’s time to give your lower body the business in our conditioning workout! We have a descending ladder of alternating jumping lunges, mountain climbers, and floor presses. You’ll need ice on standby because those quads will be on fire!

 

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength

EMOM x 10 Mins

Min 1: 12 DB Front Squat

Min 2: 40 Seconds of Double Unders or 40 Seconds of Mountain Climbers

Conditioning “Purple Cobra”

50-40-30-20-10

Double Unders or Air Squats

Sit-Ups

Russian KBS or DB Swings

-15:00 Cap-

Friday – Wear red and redline
Home/Travel WOD

Day 5’s home workout is going force you to become comfortable with the uncomfortable. Our workout will challenge you to maintain a high heart rate as you attempt to find a smooth unbroken pace on burpees over an object, hard interval runs, and plate ground to overhead.

 

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength

4 Sets

15 Slow Tuck-Ups

10 DB Push Press (3 Second Tempo down)

1:00 Plank Hold

Conditioning

Every 3:00 for 4 Sets

:45 Sprint Run, Row, or Bike

10 V-Ups

10 DB Push Press

10 Burpees

 

Saturday – 2 Minute Drill
Home/Travel WOD

We have 3 sets of 3 movements which will be performed on a 2:00 running clock. Our movements include Turkish Get-Ups, reverse lunges, and Russian swings. Our workout will force you to scale weights accordingly to allow nearly unbroken movement. The weight should allow athletes to rest no more than 3 times during each 2:00 work period.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength

Alternating Tabata (*8 Sets Alternating Movements for a total of 8:00)

T1- DB Bicep Curl

T2- DB Deficit Push-Up

Conditioning

AMRAP x 16 Mins

20 Tuck Jumps

20 Up-Downs

20 DB Hang Power Cleans

Sunday – EMOMathon
Home/Travel WOD

We have lots of EMOMs for the last workout of the week. Our workout includes weighted up-downs, v-ups, and thrusters. Athletes will add reps to each movement as they progress through each separate EMOM.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength

3 Sets

8 Single-Arm(SA) DB Deadlifts

8 SA DB Cleans

8 SA Front Rack DB Lunges

Conditioning

4 Rounds For Time

100m DB Front Rack Walk

15 DBL DB Deadlifts

20 DB Thrusters

Week In Preview, March 22nd, 2020


“Don’t paint a dirty car” (on hiding poor form with more weight and/or speed).
-Greg Glassman

The Shutdown, Week 1

We’re as bummed as you to have to stay out of the gym for two weeks, but stay positive! It could always be worse, and as we’ve been saying, FITNESS ISN’T CANCELLED!

The gym is closed & the weather is gloomy, but you can’t control that. If fact, if you think about it, you have very little control of anything! However, the few things you DO have control over can mean everything, when given the right amount of focus. Here is the comprehensive list of everything that is 100% within your control:

  1. Your thoughts
  2. Your actions

Stay positive, and look for the opportunities in every situation. The obstacle IS the way! Gym closed? Here’s a chance to become a better runner. Raining outside? Burpees in the living room (or, run in the rain!!). When you see the opportunity, instead of the obstacle, you become UNSTOPPABLE!

Of course, we’re still here for you and will continue providing massive support, accountability, and guidance. Here are a few things we have planned.

Home Workouts

We will now have 2 programming tracks to follow. The Home/Travel WOD program will have the backpack workouts we’ve been putting out. The CFK Power program will be strength + metcon style, and all you’ll need is a set of dumbbells.

Equipment Loan

We’ll loan out certain items, free of charge, for the next 2 weeks. An email outlining the details of this program will come out Sunday afternoon, so stay tuned. Pick-up will be from 1 pm – 3 pm on Monday, at each location. Priority will be first-come, first-served so if you’d like something, we recommend showing up at 1 pm!

Remote Classes

Download and sign-up on Zoom to join us for live workouts starting this week!

Knoxville “Strong at Home” Health and Fitness Challenge

Sign-up on the Wodify Rise app for the 4-week challenge. Daily tasks that will help you beat cabin fever and build habits that create lasting success. It’s FREE-Ninety-Nine (everyone’s favorite price!), and open to everyone so share the link with anyone you think it would help! Sign-up HERE.

 

CFK Supplement Spotlight

Puori C3

In search of a recovery game changer? Vitamin C has been known to restore the immune function of athletes after hard workouts.  C3 combines potent antioxidant blends and powerful energy boosting ginseng to pack a punch in your next workout. The coaches all agree, your selling yourself short if you don’t supplement with the C! Take 20% off when you purchase one Puori C3 and Puori D3 together!


Weekly WODs:

 

Monday – Raise the Roof
Home/Travel WOD

You’ll be going overhead a lot in day 1’s home/travel WOD. We have an ascending ladder of tuck jumps, backpack push presses, and front squats. Our goal is consistent movement for the duration 10-minute workout. We should be able to go unbroken on the backpack push press and front squat.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength
3 Sets
10 DB Strict Press (Light)
1:00 DB OH Hold
10 Tempo Knees To Chest (2121)
Conditioning
AMRAP x 13 Min
10 DB Sumo Deadlift High Pulls
10 Tuck Ups
5 Devil Press

Tuesday – Drop the Hammer
Home/Travel WOD

3 , 2 , 1 ,…. GO! That’s our sole purpose for today’s weighted or unweighted bodyweight workout. Our workout today gives you the option to use your backpack for the entire workout or use it for only one movement. We have a quick 2-minute running interval, push-ups, sit-ups, air squats, and backpack ground-to-overheads for time.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength
EMOM x 10 Minutes
Min 1: 5 -10 Strict DB Bent-Over Rows
Min 2: 5/5 Single Leg DB Deadlifts
Conditioning
EMOM x 4 Min
45 sec Bike, Row, or Run
-1:00 Rest-
EMOM x 4 Min
12 Double DB Power Cleans
– 1:00 Rest-
EMOM x 4 Min
45 sec. Bike, Row, or Run
Wednesday – Earn Your Rest

Home/Travel WOD

Our day 3 workout will require athletes to complete a set number of repetitions of backpack clean-and-jerks, overhead lunges, and double unders on a running clock. If you don’t own a jump rope substitute back-pack jump overs as an alternate scaling option.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength
5 Sets
10 DB Front Squats
10-15 Deficit Push Ups
-1:00 rest between sets-
Conditioning
For Time
40-30-20-10
Alternating single DB Thruster
20-20-20-20
Up-Downs
20-20-20-20
Alternating DB Snatch

Thursday – Training Day
Home/Travel WOD

We will dial things back today if we have been training consistently throughout the week. If you are following the 3 days on, 1 day off approach our workout today is a great chance just to MOVE! We have an alternating 15-minute EMOM of backpack thrusters, burpees over backpack, and backpack sit-ups. Our goal is finding a number of reps for each movement we can accomplish in 45 seconds consistently. By doing this, we leave 15 seconds of each minute for transition and rest.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength
10 Min x EMOM
Min 1: 10 DB Push Press (Light-Moderate)
Min 2: 40 seconds Double Unders or Mountain Climbers
Conditioning
10 Sets
10 DB Push Press (35/20) (20/15)
30 Double Unders or 30 Mountain Climbers
-30 secs rest between sets-

Friday – Cash Out
Home/Travel WOD

We have a 6 round workout planned for the end of the regular work week. Our workout includes a 400 meter buy in and cash-out that will leave you gasping at the finish line. We have 6 rounds of backpack swings, tuck-jumps, and jumping backpack lunges. If you want legs like a sprinter this workout is for you!

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength
5 Sets
3 DB Deadlift + 3 DB Hang Power Clean +3 DB Power Clean + 3 DB Front Squats
(Score is Weight Used)

Conditioning

8 Rounds (:20 on/ :10 off)
Mov 1 – DB Hang Power Clean
Mov 2 – DB Upright Row
Mov 3 – Jumping Lunges
*1 Round= Full rotation through each movement
*No rest between rounds

Saturday – Beef Up Your Backside

Home/Travel WOD

You know why people who perform functional movements are so strong? It’s because we prioritize using multi-joint exercises to develop our body’s primary movers. Our today will bring some ALL the gains to our posterior chain in a workout that includes backpack squat cleans, thrusters, and back squats.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength
EMOM x 8 Min
Min 1: 2 Turkish Get-Ups(Right Arm)
Min 2: 2 Turkish Get-Ups(Left Arm)
Conditioning
For Time:
500/400 meter Row or 400 meter run
50 Alt. V-Ups
400/300 meter Row or 300 meter run
40 Alt. V-Ups
300/200 meter Row or 200 meter run
30 Alt. V-Ups
200/150 meter Row or 100 meter run
20 Alt. V-Ups
100/75 meter Row or 50 meter run
10 Alt. V-Ups

Sunday – Good Morning or Bad Morning, You Decide
Home/Travel WOD

We have quick burner for your early morning workout, or afternoon sweat session. Our workout today allows us to incorporate hamstring development and horizontal pressing strength into our routine. We have good mornings, mountain climbers, and push-ups.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength 
3 Sets
15/15 Single DB Bicep Curls
15 /15 DB Tricep Kickbacks
Conditioning
2 Rounds for Time
50 Walking Lunges
30 Alt. DB Snatch
30 Push Ups
30 DB Goblet Squats
400m Run

 

Week In Preview, March 8th, 2020


“As an elite athlete, there are only five things that you can truly control — your training, nutrition, sleep, recovery, and mindset. If it doesn’t fall into one of those categories, I tell my athletes, forget about it. Control the things you can control, and ignore everything else.”
-Ben Bergeron

CFK Event Spotlight:

Shoulder Strength and Mobility Band Training

Why should I use Strength and Mobility Bands in my training?

Gaining stability and strength in overhead positions is critical to many of the movements we do in crossfit. Shoulder Strength and Mobility bands  can also help restore postural issues. If you’ve ever overthrown a snatch, chances are that you have experienced discomfort in your scapula (shoulder blade). These bands not only assist the primary movers of the shoulder, but play a pivotal role in establishing control within the smaller muscles that stabilize the shoulder. Band training will allows you to shore up your weaknesses and provide a stable platform for your overhead movements. If you have any shoulder pain, the banded recovery series can assist in alleviation of shoulder pain.  Both locations are now carrying strength and mobility bands for purchase! Get them before they are gone!

 


Upcoming Events:

CF2 Workout at North 

Saturday, March 14th

 

North Schedule

Tri-Star Weightlifting – Open Gym (workouts will be posted in the gym)

Community WOD – Performing CF2 Workout from 9:15am-11:30am

Level 2 – Performing CF2 Workout from 9:15am-11:30am

West Schedule

Weightlifting – Normal Schedule

Community WOD – 9:00am

Level 2 – Cancelled

 

How to Register & purchase T-shirt: Click HERE (both team members must register individually)

Cost: $40/athlete (includes event t-shirt!) – 100% of all proceeds donated to CFF!!

$20 for event only – no t-shirt

$25 for t-shirt only – no event)

Habitat For Humanity –  Volunteers Still Needed

Saturday, March 21st

Habitat for Humanity logo

We believe in serving others in our community, but we need your help! We are excited to assist Habitat for Humanity by helping them to raise exterior framing at a local build site. We will be assisting with this project from 8am – 12:30pm at the Charles Drive location. We are still looking for a few volunteers ( 15 total).  All volunteers are welcome!

*If you would like to help with this awesome event please register and create your own individual account.

The link can be found HERE


Weekly WODs:

 

Monday – Johnny Bravo

Want cartoon quality lats? We have you covered. We have heavy deadlifts, ring muscle-ups, and box jumps to start your week off.  We’ll be recruiting a lot of muscle today while developing sound hinging mechanics, and challenging our strict pulling strength.

Tuesday – Bonding Experience

We highly encourage you to stretch after today’s WOD. We have a partner workout of calories on the bike or rower, syncronized walking lunges, and kettlebell front rack holds. We’ll stay syncronized on the lunges, but take turns cranking out calories on the bike.

Wednesday – Squat Day

The barbells should be slowing down this week as we build 5 more pounds. We’ll perform our regular squat cycle workout, and follow it up with a spicy conditioning workout of lightweight overhead squats, kickbacks, and knees to elbow.

Thursday – Burn Baby Burn

We’ll knock the dust off the ropes this week with an awesome ascending rep workout. If your looking to get a good upper body workout today’s conditioning workout will meet your needs. We have double unders, kettle-bell swings, and push-ups. Our goal is to scale the push-up efficiently today in order to stay moving!

Friday – Prioritize your Pacing

Our focus today is establishing proper pacing for different interval runs. We will be performing 2 alternating EMOMs. Get ready for lots of fast paced movement by performing interval runs, slam balls, box step ups, and dumbbell kickbacks.

Saturday Community WOD

Find a buddy and come to our free 9am workout. Our 14 minute workout includes a partner relay run, Russian swings, and wall balls. However, if you are visiting our North location get ready to row and perform thrusters during our CF2 workout.

Saturday L2  – Cancelled at West

Today’s workout will make you move large loads, long distances, quickly. We have thrusters and chest to bar pull-ups. We also have a challenging pre-workout buy-in.  Each Athlete will have a 100 wall-ball buy-in before getting started on the pull-ups and thrusters. These are days we get better! Get after it!

Week In Preview, February 23rd, 2020


“If your mindset is defeated, the results will be the same no matter how often you put up a physical fight.”
-Mac Duke

CFK Spotlight:

4George at CFK North

We’ll have some new faces at North’s community WOD this week!

Most of us have witnessed the profound impact fitness has on our emotional well-being. 4George is a local group of personal trainers, who understand the impact physical fitness can have on one’s emotional state. The 4George program assists a variety of victims effected by PTSD, mental illness, domestic violence, and substance abuse. We are glad to have them at our North location this weekend to share what they do for others in our community.

HOW YOU CAN HELP

We’ll have a donation box to collect gently used workout attire, shakers/bottles, and workout equipment for the members of our program, and a suggested $5-$10 donation.

4George will be at the West Location on March 28th

Click Here to Learn More

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Upcoming Events:

Test Day – I AM CFK Challenge

Saturday, February 29th

Our Challenge “Re-Test” day will be this Saturday from 10am – 12pm at West! We’ll have a community WOD at 9am, but CrossFit Level 2 at 10:15am will be cancelled for the event.

CF2 Workout at North 

Saturday, March 14th

Our CF2 workout to benefit those currently struggling with Cystic Fibrosis is on the horizon.  All the proceeds of our annual event go East Tennessee Chapter of the Cystic Fibrosis Foundation.  Our workouts will start at 9:15am and will last until 11:30am at our North location.

How to Register & purchase T-shirt: Click HERE (both team members must register individually)

Cost: $40/athlete (includes event t-shirt!) – 100% of all proceeds donated to CFF!!

$20 for event only – no t-shirt

$25 for t-shirt only – no event)


Weekly WODs:

 

Monday – NCFit Benchmark WOD “Ripcord”

Our first workout of the week will test our grip as well as our grit. We have 4 rounds for time of deadlifts, chest to bar pull-ups, and running intervals. We’ll finish off the day with some fist bumps, high fives, and some yoga flow!

Tuesday –  Midline Massacre

The name of the game today is midline stability. We have dumbbell bench press, calories on the bike, and wall walks. Today’s challenge is holding a rigid hollow body as we climb the walls in fatigue.

Wednesday –  Squat Day

Be Present. Be Accountable. It’s our favorite strength piece of the week, and being aware of our movement patterns should be top of mind. Our squat checklist should include squatting below parallel, avoiding knee cave, and being aggressive out of the bottom of the squat.

Thursday – 2 Minute Drill

We have lots of movements to perform within a two-minute window in today’s workout. Some of these exercises include hard efforts on the erg, double unders, pushups, and dumbbell suitcase carries.

Friday – Beefcake

Our mission today is strength. We have an alternating EMOM of heavy single dumbbell snatches, goblet squats, and a bodyweight gymnastics complex.

Saturday Community WOD

Come get fit for free! Our 9:00am workout this weekend includes up-downs and alternating single arm thrusters. All abilities are welcome!

Saturday L2

Our level 2 workout this weekend is a butt buster for 18 minutes. We will be incorporating a new movement this week called the “lunging” wall ball toss. The lunging wall ball is a combination a reverse lunge and wall ball toss to a designated target. We will pair our new movement with box jumps, and attempt to stay moving for all 18 minutes!