Endurance

Week In Preview, Nov. 1st, 2021

“Life is ten percent what happens to you and ninety percent how you respond to it.”

– Lou Holtz

 


Thought of the Week:

There are three main reason one chooses to do CrossFit:
  1. They want to sweat, burn some calories, feel good, and have a good time.
  2. They want to push the envelope a bit, using CrossFit as a means of training for what they do outside of the gym such as a sport, hiking, first responder, military, etc.
  3. They want to compete in CrossFit, treating it as their sport.

What are you here to do? What is your main goal?  Does your workout intention every day reflect your main goal?


Weekly WODs: 

Monday

Crossfit  – International Chest Day.
Bench Press deload day! 7-5-3 reps, nothing crazy, prepping to hit that 3RM next week. Our MetCon will have Rowing, Tuck Ups, and Burpees.
Burn – 

AMRAP x 10:00

2-4-6-8-10…

Sit Ups

4-8-12-16-20…

Slam Balls/Plate Ground to Overhead

1-2-3-4-5…

10m Shuttle Run

Tuesday

Crossfit  –  Squat Day.
Deloading our Back Squats today with reps of 7-5-3, getting us ready to squat a house next week. The MetCon will have Single Dumbbell Front Squats coupled with Up Downs Over the Dumbbell, its going to be a fast burner!
Burn 

Every 2:00 x 4 Sets

200m Run

Immediately Into Max Reps of –

Set 1: Dumbbell Strict Press

Set 2: Dumbbell Burpees

Set 3: Dumbbell Front Squats

Set 4: Devils Press

1:00 Rest Between Sets

Wednesday

Crossfit – Push Jerks.
Deloading our Shoulder to Overhead today. The MetCon is simple, yet effective: running and more push jerks!
Burn 

5 Rounds For Time

20 Alternating Lunges

15 Ring Rows

10 Calorie Bike/Row

12:00 Cap

Thursday

Crossfit – Aerobic Capacity Day
MetCon today will have Rowing, Wall Sits, and some special skill work: Hand Stand Walking! And of course, we will have scaling options available to get everyone doing something upside down today. Following the MetCon we will have some Body Armor: Banded PVC Lat Pull Downs, Banded Overhead Tricep Extensions, and Curls.
Burn

For Time

500m Row

Rest 1:00

EMOM x 6:00

MIN 1: 6 Push Ups + 15 Sit Ups

MIN 2: 6 Burpees + 20 Kettlebell Sumo Deadlift High Pull

Rest 1:00

AMRAP x 2:00

Max Effort Row For Meters

Friday

Crossfit  – “THE INFERNO”
Today begins with some Sumo Deadlift waves for strength. Following the Sumo Deadlift, we have benchmark workout “THE INFERNO”, which consists of: Double Unders, Air Squats, and regular conventional Deadlifts.
Burn

AMRAP x 12:00

12 Alternating Kettlebell Push Press

100m Run

12 Alternating Kettlebell Suitcase Step Ups

Saturday 

Crossfit – Partner Workout Saturday (8AM); “ROCKY HORROR” (10:15AM, Level 2)
We will begin with a strength piece for both classes today which is building in weight for a complex of hang power cleans plus a hang squat clean. The 8AM class has a partner MetCon of Box Jumps, Dumbbell Thrusters, Dumbbell Snatches, and Pull Ups. The Level 2 class will also have the same strength piece followed by “ROCKY HORROR”, a MetCon with the same movements as the 8AM class, just with less volume as it is not a partner version. Level 2 will then finish the day with some Pistol Squat skill work.
Burn

In Teams of 2

AMRAP x 14:00

60 Calorie Bike

60 Russian Kettlebell Swings

60 Wall Balls

Week In Preview, October 25th, 2021

“The man who thinks he can and man who thinks he can’t are both right.”

– Confucius

 


Upcoming Events:

This Saturday (10/30): Take Back Your Back with Shift Performance PT, 11:30am-12:30pm, at West.
Blake Bohannon, DPT and CFK Coach, will be running a seminar all about keeping your back healthy and strong with steps on how to not only recover from injury, but prevent it from occurring in the first place!

Weekly WODs: 

Monday

Crossfit  – Squat Day!
Continuing our strength cycle, week 6, you can expect 4×3 tempo back squats, followed by a MetCon consisting of Dumbbell Hang Power Cleans, Single Dumbbell Lunges, and sit ups. Today is all about the drumsticks!
Burn – 
For Time

2k Row

10:00 Time Cap

Finisher, 3 Sets

10/10 Weighted Step Ups

20 Banded Hamstring Curls

Tuesday

Crossfit  –  “FIGHT GONE BAD”
Starting the day off with some strength work, supersets of Sumo Deadlift building to a moderate weight and tall Box Jumps. Then finish strong with a CrossFit Classic!
Burn 
EMOM x 15:00

MIN1: 6/6 Single Arm Dumbbell Burpee

MIN2: 12/12 Single Arm Dumbbell Push Press

MIN3: 18 Sit Ups

Wednesday

Crossfit – Benchpress
Strength cycle day today with our 4×3 tempo benchpress! The MetCon will consist of Burpees, Running (1 miles worth, so grab your running shoes), and Plate Ground to Overhead.
Burn 
AMRAP x 7:00

12/10 Calorie Row

7 Box Jumps

12/10 Calorie Bike

7 Box Jumps

– Rest 2:30 –

Repeat.

Thursday

Crossfit – Aerobic Capacity Day
Intervals for 20:00 consisting of Rowing, Air Squats, and Strict Pull Ups! We’ll finish the day with some bodybuilding, 3 sets of Zottman Curls, Skull Crushers, and Banded Upright Rows!
Burn
8 Rounds For Time

10 Wall Ball Squat Clean

12 Wall Ball Reverse Lunges

14 Wall Ball Plank Rolls

16:00 Cap

Friday

Crossfit  – Shoulder to Overhead Work
Today you can look forward to continuing our overhead work with push presses and push jerks. The MetCon will consist of push ups and American kettlebell swings, sprint style! Then to finish out the day we will have some core work at the very end.
Burn
“Helen Goes To Bun”

3 Rounds For Time

400m Run

21 Kettlebell Swings

12 Ring Rows

15:00 Cap

Saturday 

Crossfit – “Painkiller”
Really cool complex to start the day today, Hang Squat Clean + Squat Clean Thruster, building to a moderate weight. Next will be the MetCon “Painkiller”, a workout made up of Thrusters, Toes to Bar, and Calorie Rowing. For the Level 2 class, you will have a skill finisher working on your Hand Stand Push Ups.
Burn

AMRAP x 10:00

10 Burpees

:30 Double Kettlebell Overhead Hold

10 Kettlebell Suitcase Step Ups

:30 Wall Sit

Week In Preview, August 29th, 2021

“Always make a total effort, even when the odds are against you.”

– Arnold Palmer


Supplement Spotlight

If there were 3 supplements that every Crossfit athlete should be taking it would be Vitamin D, an Omega-3 supplement, and Magnesium. 

If you’ve been needing a few extra cups of coffee to get you going in the morning it might be because your sleep quality has been poor recently. Magnesium is one of the body’s most abundant minerals and when it’s depleted it is apparent. Magnesium helps the body to relax and helps to initiate a restful night of sleeping. 
Before spending all that money on fancy massage guns, floss bands, and foam rollers try sticking to the basics!


Weekly WODs: 

Monday

Crossfit  –   Boat Crew Two
We carried the boats last week! This week we’ll check in with more overhead movements. Our 4 round burner consists of dumbbell shoulder to overheads and assault bike calories.
Burn –   “Barfight + Knockout”
Max Effort 500m Row
Rest 3:00
1:00 Max Effort Assault Bike

 

Tuesday

Crossfit  – “Latman Returns”
If you’re ready to push to a whole new level of beast mode today’s workout is for you. Our long grinder is 24 minutes of chest to bar pull-ups, wall balls, and running. Regardless of the pulling option athletes pick today their goal should be to remain unbroken on each set of wall balls. In the workout, athletes will perform a 400 meter run after each set of wall balls and chest to bars.
Burn 
14 MIN AMRAP
40 Double Unders
20 KB Swings
10 Sit-Ups

 

Wednesday

Crossfit – Christine-ish
It’s one week until the retest on our deadlift cycle. We’ll make some last minute adjustments on our mechanics and prepare to ring that bell next week. We begin the day with a few sets of heavier deadlifts in our strength segment. We’ll  deload for the workout, and prepare to get our sweat on in our WOD.  Movements in the conditioning include box jumps, deadlifts, and rowing. Each athletes goal should be to find a sustainable pace that will allow for unbroken movement.
Burn 
EMOM x 15 MIN
MIN 1: 12 Burpees
MIN 2: 12 Alt. Dumbbell Lunges
MIN 3: 12 Box Jumps

Thursday

Crossfit – Interval Inferno
You don’t always have to work through rep schemes to get brutally fit. Today’s workout comes in the form of work-rest intervals. It’s a great idea to pick a lighter kettlebell in order to hang on through multiple rounds of sit-ups, up-downs, and kettlebell swings.
Burn
5 Round Partner WOD
P1: 300m Run
P2: Odd Object Hold Until Completion of P1’s Run

Friday

Crossfit  – Front Squat Friday
Our strength and conditioning workout for today revolves around the front squat.  We begin class with a small strength session that will allow athletes to prime their legs for the workout. Our workout includes double unders, front squats, and hand-release push-ups.
Burn – “Burn Meets Fran”
For Time
21-15-9
Dumbbell Thrusters
Ring Rows

Saturday

 Crossfit 
Today’s workout will include plenty of practice with the snatch. We’ll review the key positions of the snatch in our strength session and follow it up with shoulder intensive conditioning. In the conditioning, athletes will perform running, toes-to-bar, and hang power snatches.
Burn
12 MIN AMRAP
12 Cal Bike/Row
15 Hand Release Push-ups
9 Suitcase DL

Week In Preview, August 15th, 2021

“The best thing you can do is master the chaos in you. You are not thrown into the fire, you are the fire.”
-Mama Indigo

Weightlifting

Class Changes

Tuesday : Normal Schedule, No Changes (West 6:45pm)

Thursday: NO CLASS (Open gym workout will be posted on the board at West, if you want to train!) 

Saturday: WEST ONLY at 9am (No class at NORTH)

 


Weekly WODs: 

Monday

Crossfit  –  The Sizzling Sequel
We’ve got a big back day to kick off the week! Athletes should expect to see a two part workout. In part one, athletes will perform an AMRAP of bike calories and strict-pullups. Part two addresses a more dynamic pull as athletes complete 50 kipping pull-ups into a 40/30 calorie bike. Don’t be ashamed to scale today if needed.
Burn (Benchmark WOD – “Cindy”)
20 MIN AMRAP
5 Pull-ups
10 Push-Ups
15 Air Squat

Tuesday

Crossfit  – Back to Back
It’s a two-piece strength and conditioning workout today! We begin with our regularly scheduled squat cycle which will continue to prioritize building volume under load. We’re looking to finish our three round workout close to the cap today. Our conditioning will challenge your front rack position as it becomes fatigued from kettlebell swings, kettlebell lunges, and front squats.
Burn 
EMOM x 15 MIN
MIN 1: 200m Run
MIN 2: 10/10 SA Suitcase Deadlift
MIN 3: Max Plank Hold

Wednesday

Crossfit – Overhead Overhaul
It’s all about the shoulders in today’s workout. We begin with a strict press strength session followed by more pressing in the conditioning. Athletes will be pressing and performing either sit-ups or v-ups in our 6 round workout.
Burn 
For Time
50 Wall Balls
40 Sit-ups
30 Weighted Sit-ups
20 Burpees
10 DB Clusters (Squat Clean + Thruster)
16:00 Cap

Thursday

Crossfit – Capacity Builder
EMOM are a great way to increase our capacity to perform work. If 21.1 wasn’t a great experience this year then today’s workout will give you a chance to workout the kinks on your wall walks. We also have running, odd object holds, and rowing.
Burn
6 Rounds (1:40 on/ :20 off)
Machine of Choice
Rest 2:00 after 3 Rounds

Friday

Crossfit  – Deadlift Day
It’s time to celebrate the king of strength building! In today’s conditioning athletes want to find a weight they are comfortable cycling sumo deadlift high pulls for multiple reps. Our workout also includes sprints and box jumps. Don’t leave your hips at home!
Burn ( Benchmark WOD – “Dumbbell DT”)
5 Rounds for Time
12 DB Deadlifts
9 DB Hang Power Clean
6 DB Shoulder to Overhead

Saturday

 Crossfit  – Partner WOD
Today’s daily sweat session can be accomplished as a single athlete or as a team. Both workouts will include rowing, power cleans, thrusters, and burpees. This workout is a grind so don’t kick things off too fast on the rower. Level 2 will have an added skill development session of bar muscle up or chest to bar practice.
Burn
Every 3:00 x 4
2oom Run
20 Push-ups
20 Alt. Lunges

Week In Preview, July 4th, 2021

“The only true wisdom is knowing you know nothing.”   
– Socrates

Supplement Spotlight

Vitamin D deficiency is a very common problem in the United States. It’s even  been proposed that less than 5% of collegiate athletes have sufficient levels of D.

Vitamin D is well known as the sun vitamin, but plays roles in immune function, blood pressure, and calcium absorption to repair bone. We sell D3 at both locations. So be sure to snag your bottle of Puori D3 ASAP!


Weekly WODs: 

Monday

Crossfit  – Belly Buster
Today’s conditioning is a great test of controlled mobility. Our 14 minute workout will light up your core as you tackle Russian swings, kettlebell front rack carries, and sit-ups. We’ll also have a bicep finisher for those interested in bringing the gun show to work in the morning.
Burn 
We’ll be grabbing a heavier set of dumbbells for today’s 15 minute shoulder burner. Our conditioning piece consists of ring rows, thrusters, double-unders, and sit-ups.  Athletes should be able to progress through all movements unbroken using the sit-ups as a quick recovery.

Tuesday

Crossfit  – Intestinal Fortitude
We’ve got strength and conditioning on today’s agenda. We begin with an ascending ladder of sumo deadlifts where we will build to a moderately heavy set of 4 reps. It’s a great day to complain a little less and work a little harder. We have 100 bar facing burpees paired with sumo deadlifts every minute on the minute.
Burn 
The quads and calves will be getting their fair share of fitness today as we perform 5 rounds of 3 minute intervals. Athletes will be performing either double unders or single unders as well as med ball power cleans and tuck-ups.

Wednesday

Crossfit – Shoulder Showdown
It’s all about getting those Johnny Bravo shoulders today! We have a strength complex of 1 push press followed by 2 push jerks. Our conditioning will build upon our overhead practice as we hit some short and spicy AMRAP intervals. We will be push jerking and pulling in today’s WOD.
Burn 
If Burn had a workout of the week today’s WOD would be a contender. We have a descending ladder of rower calories and dumbbell thrusters. It’s all gas and no breaks on this one!

 

Thursday

Crossfit – Bye, Bye Lower Body
It’s leg day and it’s gonna be quite a session! We 5 sets of squats to kick today off followed by an E5MOM. On each 5 minute interval we will be mixing things up with some 1 and 1/4 back squats, a quadruped crawl, and our favorite hamstring exercise the death march.
Burn 
Another day, Another EMOM. Today’s workout includes 16 minutes of max dumbbell squat cleans, farmer’s holds, seesaw rows, and hollow holds.

Friday

Crossfit  – Bar Star
We’ve got a plethora of movements that build on each other in today’s workout.  We’ll be mixing the hinge pattern with full hip flexion in the toes to bar. In our workout, athletes should be able to go unbroken on a small set of toes to bar, knock out a few dumbbell ground to overheads, and pick a manageable pace on up-down box jumps.
Burn 
Our training EMOM for today focuses on developing explosive hip extension. Our 16 minute workout includes running, double dumbbell snatch, burpee box jump overs, and deficit push-ups.

 

Saturday

 Crossfit
We’ll be pushing the pedal to the metal in both level 2 and Crossfit today. We begin today’s class with a power clean and front squat complex. The intent behind this strength session is to allow athletes to solidify their bar path as they come from the floor on the clean. Our workout for today is a long chipper with rest built in. We will be performing plenty of front squats, rower calories, and double unders.
Burn
We’ve got 8 rounds for time today of dumbbell snatch, burpees over those dumbbells, and 100 meter running intervals.

Week In Preview, June 20th, 2021

“Where you are headed is more important than how fast you’re going.”  
– Stephen Covey

Event Spotlight

More than 30,000 people in the United States are living with Cystic Fibrosis, and approximately 1,000 new cases of CF are diagnosed each year. Cystic Fibrosis is a progressive genetic disease caused by a defective gene mutation.  This disease is potentially deadly and causes persistent lung infections across the life span of those effected. The disease is well-known for it’s debilitating impact on lung function. Unfortunately, more than 75% of those affected are diagnosed by age 2

Ready to do your part?

Mark your calendars for June 26th!

Register Here

Come Join us this year for our annual workout to benefit the East Tennessee chapter of the Cystic Fibrosis Foundation. Our workout is in partner format which allows athletes to tackle thrusters and rowing as a team. If you can’t find a partner the coaches will be standing by to make sure you have a partner! We want to blow this thing up! So invite your friends and family because ALL ability levels are welcome!

 

Details

When: Saturday, June 26, 2021 (9:00 am – 11:00 am)
Where: CFK North (906 Callahan Drive)

Donations/T-Shirts

Event + T-shirt: $40
Event Only (no t-shirt): $20
T-Shirt Only (no event): $25

Weekly WODs: 

Monday

Crossfit  – Metcon Mixer
We’ll be shelling out two different types of sweaty goodness on day 1. We have a conditioning workout that combines both EMOM format and AMRAP style conditioning. Athletes should expect a press heavy workout without will tax the shoulders and chest through renegade rows, push press, and up-downs. Our pre-workout strength session includes a tempo strict press.
Burn 
We’ve got a speed ladder heading into workout one. Our workout is a descending ladder of snatches and alternating dumbbell lunges followed by a bike, row, or run after each set.

Tuesday

Crossfit  – Pistols and Pull-ups
It’s pistol day and we have A LOT of them. Our workout is two 10 minute AMRAPs of pistols, pull-ups, and box jumps with an added RX+ option for those who want the challenge. Pistols require great stability, coordination, and balance. Today is not the day to try pistols unassisted unless you have 10 or more unbroken in the tank. The demand placed on the patella tendon for this exercise  is the quickest way to get a nasty case of tendinitis. Train for the long game, not for the whiteboard.
Burn 
Things are gonna get super spicy in today’s class. We have burpees, rowing, and kettlebell swings. Our focus today is nailing the hinge pattern and prioritizing great positions under fatigue.

Wednesday

Crossfit –  Snatch Sprint
We begin class with a nice strength piece dedicated to owing the high hang position. We will be focusing on the bar path in the snatch deadlift to set us up for a great jumping position. The skill transfer of the snatch deadlift practice will allow us to be efficient in our workout of the day. Today’s workout is a burner of 20 snatches, a 400 meter sprint, and a final 20 snatches for time.
Burn 
Today’s sweat session is a double seven minute AMRAP of sit-ups, wall balls, and rowing. You’ll be waking up your legs today for sure!

Thursday

Crossfit – Quality Carries
It’s all about great movement today! We’ll set a 20 minute running clock and let athletes cycle through multiple rounds of cardio calories, American swings, box dips, farmer’s carries, and overhead squats.
Burn 
Today’s workout is a classic push-pull style workout. We have a descending ladder of rowing intervals and push-ups for time.

Friday

Crossfit  – Burpee Back Squat Blowout
Today’s rump pump will leave you walking like a baby giraffe. We have a strength session of tempo back squats followed by a rumptastic conditioning. We have a fire breathing couplet of thrusters and burpee pull-ups.
Burn 
Day 5 gives athletes an opportunity to be intentional with their movement. We have an alternating EMOM for 16 minutes of dumbbell deadlifts, side planks, box jumps, and running.

Saturday

 Crossfit
Don’t skip breakfast before coming to class today because this workout might eat your lunch. We have a pre-workout strength complex of 1 clean deadlift, 1 power clean, 1 hang power clean, and 1 power power clean. Our savage conditioning workout is 2 sets of 4:00 AMRAPs of rowing intervals, slam balls, and max effort power cleans in the remaining time.
Level 2 will have a post workout bro session of RDLs, strict press, and bent over rows.
Burn
Our workout is “Tailpipe” plus 3 rounds. We’ll be grabbing a buddy and performing 6 rounds of alternating rowing intervals and kettlebell front rack holds. Be sure to pick your buddy wisely!

Week In Preview, May 9th, 2021

“Life isn’t a matter of milestones, but of moments.” 

 – Rose Kennedy


“Murph” Spotlight

It’s May and that means it’s time for MURPH!!!!

This year, we want to remember all the men who lost their lives in Operation Redwings, including Lt. Michael P. Murphy.  Please take a moment and remember their sacrifice for our country.

We are offering a unisex t-shirt, a men’s tank top, and a ladies’ racerback tank top, all in charcoal black.  Please use this link to pre-order your shirt so you have it for the Murph WOD on May 31st!!

Each shirt is $25, with $10 of each sale donated to the Travis Manion Foundation, CFK’s chosen hero foundation.

Get your order in now before time runs out on May 10th!!!

 

Weekly WODs: 

Monday

Crossfit  –  Nacho’ Average Leg Day

In a workout like this you don’t want to go full steam in the first round. If you do you’ll have a VERY VERY bad time. Our workout is 3 sets for reps of dumbbell step-ups, up-downs, air squats, hang muscle cleans, and bike calories. Each movement will be performed just shy of 1-minute to allow a transition period between each exercise. Biceps are cool, but don’t let your muscle cleans look extra “muscly” by swinging them all over the place.

Burn 
The first workout in our line-up this week is 5 rounds for time of 10 wall balls followed by 10 alternating dumbbell snatches.

 

Tuesday

Crossfit  – “DeathRow” Benchmark WOD

The goal of this workout is not to start off fast and taper as you go. Although, that’s what most of us would probably wish.  Our workout today is one of the nastiest NCFIT benchmarks they’ve ever came up with. Our WOD will test your will power as you find out if you can hang on for all 10 rounds of alternating burpees and rower calories for 20 minutes.

Burn 
It’s strongman Tuesday in Burn class. We have a 12 minute AMRAP of short running intervals, double-unders, and farmer’s carries.

 

Wednesday

Crossfit  – Jump and Punch

Our pre-workout strength and conditioning workout will allow athletes to refine their barbell technique for the jerk. Today’s coaching will focus on the timing in the shoulder to overhead series and maintaining tension while overhead. The strength segment will allow athletes to build to a heavy set of 3 push-jerks. Today’s WOD includes box jumps, shoulder to overhead (athlete choice) , and front squats.

Burn 
Grab your kettlebells! We have a training EMOM of rower calories, kettlebell front rack lunges, and kettlebell push press.

 

Thursday

Crossfit –  Breathe and Brace

Maintaining tension in the deadlift while your heart rate is through the roof is rather difficult, but it’s a skill you’ll find programmed  in Crossfit a lot. We have 3 sets of 7 minute intervals. Each 7 minutes athletes will perform an 800 meter dash, 15 hand release push-ups, 15 deadlifts, and max sit-ups in the remaining time. We aren’t done quite yet. The coach will most likely lock the doors after the WOD to make sure no one escapes our finisher after the workout!

Burn 
We have a six minute sandwich coming your way! Our workout is a double AMRAP of up-downs, sit-ups, dumbbell deadlifts, and push-ups.

 

Friday

Crossfit  – Silkie Appreciation Day

Today’s workout is all legs and lats. Feel free to bust out your favorite pair of short shorts for this Quad God style workout. Don’t worry we won’t judge. Our strength component is four sets of squats building to a moderately heavy 2-rep back squat. Our conditioning is a never-ending ladder of wall balls and pull-ups.

Burn 
In our workout we have an alternating EMOM of dumbbell squat clean thrusters and bike calories. Not comfortable dropping into the squat? No worries. We’ll have a power clean front squat version you can try.

 

Saturday

 8am Crossfit

Today’s two-part workout begins with a strength complex of 1 hang clean pull followed by 2 hang power cleans. Today’s benchmark workout is “Pick your Poison”. It includes 5 rounds of 10 hang power cleans followed by 50 double-unders. Other scaling options will be available in order to decrease the volume of this workout.

Level 2 will have an added core finisher of Romanian deadlifts and weighted Russian twists.

Burn
We’ll be prepping the hinge pattern and getting after it in today’s workout. We have running intervals, heavy swings, ring rows, and box jumps.

Week In Preview, May 2nd, 2021

“As you think, so shall you become.” 

 – Bruce  Lee


 You’ve heard all the excuses of why your friends can’t do Crossfit. Their excuses often sound something like this…

 

“Crossfit is dangerous.”

“I’m too out of shape.”

“I’ve got injuries.”

“I don’t think I’d be able to learn.”

I’m too old for that.”

“Do the coaches know CPR?”

At CFK, we don’t just coach functional movement. Our goal is to inspire a healthier community by proving that fitness can be fun. Whether someone’s goal is to lose 5 pounds or add 100 more to the bar the CFK staff can lend a hand. Grab your friends so our gym can be a part of their journey too!

Click HERE

To find out about how new CFK athletes can get a FREE month!

Weekly WODs: 

Monday

Crossfit  –  Belly Buster

Our workout today won’t be for score, but we will challenge our midline with some moderately heavy deadlifts and abmat sit-ups. Our other goal should be to go unbroken on our double-unders across all 5 rounds of the workout.

Burn 
It’s shoulder pump central on day 1. We have a shoulder press and ring row ladder.

 

Tuesday

Crossfit  – Legs and Lats

It’s a great day to start gaining confidence with butterfly or kipping pull-ups. Our workout includes an ascending and descending ladder of chest-to-bar pull-ups and goblet squats. We’ll be able to rest our arms during the goblet squats to set us up for big sets on the pull-up bar.

Burn 
This workout will feel like a punch in the gut! We have 7 rounds of burpees and rowing. If you aren’t dry heaving after this one you did it wrong!

 

Wednesday

Crossfit  – Coach’s Choice

Our workout today begins with six sets of heavy push-press broken up with your coach’s favorite assistance exercise. If you love your coach now you may not love them later! Our workout is combines 200 meter running intervals with a dumbbell complex of a alternating dumbbell snatch to a push press.

Burn 
Bring an extinguisher for your legs you’ll need it. We’ve got air squats, rowing, plate ground to overhead, and sit-ups.

Thursday

Crossfit – 25 Minutes of Quality

Our workout today won’t have athletes feeling pressured by the clock. We’ll be focusing on the lunge pattern as well as toes-to-bar, rowing, and box jumps.

Burn 
Our dual ascending and descending ladder today will both prioritize hip extension as well as trunk flexion. We have sit-ups and double dumbbell deadlifts.

Friday

Crossfit  – Wall Sits and Sweat Angels

Our workout for today will have three separate 5 minute running clocks. Each running clock will start with 40/30 calories on the rower or bike followed by a 30 second wall sit. Upon completion of the wall sit athletes will either perform plate ground to overheads, burpees, or a rope climbing variation.

***LEG PROTECTION NEEDED (Long Socks, Athletic Pants, or Knee Sleeves)

Burn 
Our buy-in for today’s workout is an 800 meter run followed by a few rounds of kettlebell swings, push-ups, and double-unders.

 

Saturday

 8am Crossfit – Benchmark Workout “Cloudkicker”

There’s about nothing in Crossfit more “Womanly” or “Manly” than Bear Complex. That’s what we’ve got in today’s WOD.  Athletes should expect to get lots of practice with the barbell as well as spend some time on their feet running 400s. Level 2 will perform a heavy single bear complex prior to the conditioning.

Burn
We might see a major shift in today’s burn attendance! Our regular Crossfit members may find their way over to Burn class today for this fun workout. Today’s Crossfit open style workout is an ascending ladder of alternating dumbbell snatches with burpee box jump-overs.

 

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.

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