Week In Preview, August 11th, 2019

“Winning means your willing to go longer, work harder, and give more than anyone else”

-Vince Lombardi

Supplement Spotlight

Don’t Race Towards Rickets!

Some people believe that by consuming large amounts of calcium in their diet  that it allows them to have strong bones, but this is only a half truth. Calcium absorption is solely dependent on the amount of vitamin D contained in the cells throughout the body.  Without sufficient levels of Vitamin D, Calcium cannot be absorbed through the intestines. Sufficient Vitamin D levels are critical to maintenance of bone, and overall critical to the crossfit athlete. Crossfit athletes often put their bones under extraordinary stress from heavy weight training. These situations cause bone to degenerate and regenerate. We need Vitamin D to facilitate this regeneration of bone, and to help increase bone density.

Puori D3

Upcoming Events:

Strength and Powerlifting Seminar at CFK North

Want to meet one of the best in the biz? 60 dollars might be your ticket to the 1,000 pound club! Jeremy Augusta, the creator of the Swing Block Method will assisting CFK athletes with technique perfection on the big three( bench press, squat, and deadlift) lifts. The training will last all-day at our North location on Saturday, September 7th. Need more info? Check out the event on Facebook, and sign-up!


Weekly WODs:

Monday – Squat Day 5RM Retest

Hopefully by Monday you have shaken off the lingering effects of “California Love”! We will be performing a retest for the new squat cycle, and will follow it up with descending rep ladder of hip flexion and extension movements. Be prepared to go unbroken on  higher rep burpees and kettlebell swings!

Tuesday – Demystify the Muscle Up

The philosophy at CFK is to “get better, not done”. On day 2 we take our time in a skill work session that will open our eyes to the finer points of the ring muscle up. We will follow it up with a conditioning workout that includes ring muscle ups, calories on the rower, and wall balls.

Wednesday – Old School

We have an old school warm-up planned for your third training day of the week! It’s weightlifting Wednesday so we will be cycling the barbell and  practicing our positional awareness during deadlifts, hang cleans, push jerks, and split jerks. Yes, you read correctly! We are doing split jerks!

Thursday – Dottir for a Day

Have you ever wondered how to build a cardiovascular engine like every athlete with the last name “Dottir”? EMOM training can provide you the stimulus necessary to get you to that next level. However, its up to you to put the pedal to the metal! We have rowing, kickback box-jumps,  farmer’s carries, situps and if the GHD is open you can give it a go!

Friday – Pick Six

We have another weightlifting day towards the end of our week! We will begin with a strength and technique session that is every 2 minutes on the minute of hang squat snatches and overhead squats. We have those movements again in the conditioning portion, and will add some double unders to the mix!

Saturday – Community WOD

Bring your friends and come push yourselves….Literally…. at our 9am community WOD.  We will be performing push-ups, kickbacks, dumbbell renegade rows, and suitcase deadlifts. Our workout is sure to smoke your upper and lower body for 15 minutes.

Saturday – Level 2

Bring your running shoes to class this week! We will be putting in a fair amount of distance on our feet! Our workout also includes toes to bar and walking lunges!









CFK Supplements – Fat Loss, Muscle Gain, Inflammation and more

Consume Quality Proteins, Veggies, and Fats in proportions that support activity levels but not excess bodyfat!

What’s up CFK?

Let’s talk supplementation with a purpose vs. trying to supplement our way around eating correctly. CFK is a “WHOLE FOODS FIRST” gym and supplements are meant to “supplement” or compliment our current strategy, not “replace” real food or fix bad habits.  
Transparent Labs, Black Market, and Puori have proven themselves to meet our standards. Here’s a break down of my recommendations as well as an outline of my personal supplement regimen.  
Side note: Inflammation and lack of sleep is a real struggle for some folks. Supplementing things like Turmeric, Magnesium, Glutamine, and Post Workout Protein can speed recovery, reduce inflammation, and improve sleep and digestive function. Turmeric, o3, m3, and d3 are recommended for all athletes! 
Adult Male over 30, fairly lean: (This would be me so I’ll start here)  
Goal: Preserve and/or build muscle mass, reduce overall inflammation, and keep Testosterone levels up in an aging body. 
AM: Black Market d-aspartic acid (natural Testosterone booster), creatine (builds muscle), l- citrulline (heart, immune, muscle pump)
Post Workout: 3/4 scoop Mass Gainer, 3/4 scoop 100% Whey or Organic Vegan, Glutamine. (all recovery.  Recover faster, workout more, quicker/better results)
*Eat a full meal about an hour later 
PM: O3 (3/day, 2 grams)*, M3 (3/day for Sleep/Recovery), D3 (3-4/day for various reasons but mainly proper hormone function), ZMO (Natural Testosterone Booster)
*Turmeric mid day with food to reduce Inflammation
Adult Male, not lean:   
Goal: Reduce belly fat as it’s dangerous long term. We do so by resetting hormones, building muscle, and reducing junk calories.  
Same prescription as lean male except post workout we’d do 1-1/2 scoops of 100% Whey or Organic Vegan, drop the Mass Gainer, and increase the amount of Omega 3 to 4 grams/day instead of 2 grams (3 capsules am with food, 3 capsules pm with food)
Adult Female, fairly lean:   
Goal: Preserve or build muscle, keep hormones in check, reduce inflammation.  
O3 (3/day), M3 (3/day before bed), D3 (3/day), 1/2 scoop of Mass Gainer, 3/4 to full scoop of 100% or Organic Vegan.  l-citrulline and creatine could be good if building muscle and gaining strength is appealing to you! (creatine can make you retain water, be aware)
Adult Female, not lean:  
Goal: Reduce belly fat as it’s dangerous long term. We do so by resetting hormones, building muscle, and reducing junk calories.  
Increase O3 from 2 to 4 grams per day (3 capsules in Am with food, 3 capsules Pm with food), M3 (3/day at bedtime), D3 (3/day), full to 1-1/2 scoop of 100% or Vegan, l-citrulline
Full Transparency: As a Coach and business owner my mission for our supplement program is two fold:
  • Provide a service for our Athletes by: 
    • Reducing confusion: Limiting products to essential and useful
    • Creating convenience: Have quality products on hand and extra flavors and special items available via pre-order
    • Provide only quality products by doing the research for our athletes (This is why you have seen brands change.  If a new brand is better/cleaner we make the change)
    • Find the highest Value (not cheapest or most expensive) in each category
  • “Supplement” our income (Pun intended)
*I’m sure there are others but one exception to the replacement rule being Omega 3.  O3 is basically missing from the SAD ( Standard American Diet) and there’s an abundance of Omega 6. Balance between Omega 3 and Omega 6 is critical for decreased inflammation and increased fat loss. I highly recommend sourcing a quality fish oil for omega 3 supplementation.  Puori, Nordic Naturals, SFH, etc…  Do not trust cheap o3.  It’s expensive to source quality o3 and if you see it cheap it will be just that.
**If you are using a different source that Puori, Black Market, or Transparent Labs and would like my help simply email me a picture of the label and we can compare the dosages.  

Week In Preview July 14th, 2019

“Don’t have a 10 cent squat with 100 dollar shoes.”

-Louie Simmons

Supplement Spotlight:

Pure Spectrum Muscle and Joint Relief

How achy are you by the end of the week? Good news, you don’t have to be. Try Pure Spectrum’s CBD Muscle & Joint Relief! This lotion works to soften & relieve deep tissue aches using full spectrum CBD and all natural ingredients such as aloe vera, cocoa butter, coconut oil, and olive oil. With a Blood Orange scent, you’re bound to smell as good as your joints will feel.

Upcoming Events:

“I Am CFK” Health Habits Challenge

Begins July 20th

We make decisions everyday toward our health and fitness goals that  help or hinder our progress. Join your best friends in a 6 week healthy habits challenge that includes physical and nutritional challenges each week! The “I Am CFK” Healthy Habits Challenge is for anyone looking to develop long term healthy habits to support their personal goals. Long term habits produce long term results! If you are interested in reinforcing great habits, receiving results, and feeling a sense of accomplishment let us know! Click here to find out more!

Weekly WODS:

Monday – Squat Day (Week 3)

We are kicking off the week with our squat cycle. Week 5 of our cycle includes more tempo training to increase our time under tension in the squat.  Our efforts to slow down our squats will help to increase positional awareness and technique.  We will finish our day with a burpee, front squat, and interval running workout.

Tuesday – GymNasty

Gymnasts rejoice! We have a very special muscle up workout for you on day 2. We will blast through a workout that incorporates muscle-ups, reverse lunges, and push presses with a dumbbell. The outstanding coaching staff at CFK will find a scaling option to meet your needs if you haven’t conquered the muscle-up. Don’t worry! We got your back!

Wednesday – Snatch Day!

The snatch fully expresses our strength, coordination, power, and mobility. If you have been consistent don’t miss this workout! Today is your day to ring that PR bell! The first part of class will be used to find a 1 rep max snatch.  We will follow up the strength work with a conditioning workout that will challenge us with lighter snatches.

Thursday – One Mile Fun Run!

Have you had “Murph” withdrawals recently? That’s okay! We have what you crave! Day 4’s workout will include many of the bodyweight movements used in our favorite benchmark. Our workout consist of a fast paced one mile run followed by a descending ladder of pushups and pull-ups. Sets of 5-10 reps on the pushups and pullups are key to finishing this one!

Friday – Handstand Pushups and Deadlifts

Towards the end of the week we will work on our skills with the strict handstand push-up and deadlifts. Our conditioning workout will also include these movements.  The focus for today’s workout is controlling the deadlift while using heavier weights.

Saturday – Community WOD

We have  a short high intensity workout planned for your Saturday! We  have dumbbell snatches, burpees, and sit-ups. We will keep the intensity through the roof in 4 sets of 3 minute AMRAPs.  Bring your friends because the CFK community WOD is the best free workout around!

Saturday – Level 2

You can accomplish so much in 25 minutes! Need Proof? Come to our Level 2 workout to find out! We have a little bit of everything today! Your day will be filled with double unders, farmer’s carries, lunges, and burpee box-step overs. Earn your “Rest Day” on Sunday! Bring it!


Week In Preview June 23, 2019

“Don’t let what you cannot do interfere with what you can do.”

— John Wooden

Supplement Spotlight:

Puori SB3

Did you know that your gastrointestinal tract houses 100 trillion bacteria? Good bacteria in the gut is essential to health and acts as the first line of defense against unwanted germs. Puori’s cranberry flavored SB3 is made of indigestible fibers, good bacteria, and vitamin C to give you antioxidants and immune support while repairing cellular damage from daily wear and tear. Gut health is great thing.

Upcoming Events:

Yogability Saturday, 8am @ North

Free 45 minute flow class this Saturday, $15 drop-in for nonmembers. Come love on your body and clear your mind to start the weekend off right. Your hips will thank you.

July 4th

There will be one workout at both locations, 9am on Independence Day. Come prioritize yourself and start the holiday off right with a little sweat and burn. Remember, you GET to be here.

Camping Trip July 12-14

Nature is calling! Join your CFK fitness family at the Bandy Creek Campground in the Big South Fork Recreational Area July12-14 (Fri, Sat night). We have rented a pavilion and a loop of group camping sites to play – so much room for activities! If you can’t make it up for the whole weekend, join us Saturday morning for yoga, group hiking, or a bike ride. Come one, come all! Please RSVP here.

Weekly WODS:

Monday – Skill & Jerk

Do you have muscle ups? If not come get some quality and skill work on the low rings and get to dominating the false grip! We’ll finish off with a burner of push-jerks, muscle ups, and calories.

Tuesday – Rannie

Remember your old pal Annie? She’s back and she’s still on the run. We’ll get the ropes turning, abs firing, and the heart rate bumping with a 400m run in between each set. 

Wednesday – Fran

This not the day to miss because we’ve got a Fran-tastic day planned out! We will be taking the first part of class to work on some squat cleans so that you can dominate the first thruster each round as we test this classic CrossFit benchmark wod. 

Thursday – Partner WOD

All workhorse kind of day.  Lots of Bike/ Row Cals and a long 600m Farmer’s Carry with HEAVY KB’s. Naturally, we will finish the day off with some Beach Body Abs. Don’t leave your gym buddy hanging! Come and get a sweat on and loosen up a bit after a tough week.

Friday – Squat Day

Today is the day we reset for this new cycle. Weight should be light making it a perfect day to work on technique and practice tempo. We’ll finish off with another CrossFit Games Open repeat! Get ready to move for 15 minutes between light deadlift, push-ups, and box jumps to crush 11.2.

Saturday – Community WOD

Bring your friends, brothers, aunts, and everyone you know! Nothing builds community better than a sweat session with a partner. We’ve got a 16 minute AMRAP with ring rows, goblet squats, box jumps and max sit-ups to start your weekend off right.

Saturday – CFL2

We’ve got a sweet snatch complex coming at you with some moderate weight. It’s all about practice, not a PR. We’ll finish the day with “Triple 7s”. A wonderful metcon including everyones favorites! Get ready for some 800m runs and max sets of wallballs and toes to bar. Who’s excited?

Week In Preview June 16th, 2019

“Today I will do what others won’t so tomorrow I can do what others can’t.

– Jerry Rice

Supplement Spotlight:

Transparent Labs BCAAs

Attention all vegan and plant based athletes. BCAAs are a group of 3 essential amino acids that must be obtained through the diet. They are proteins that muscles burn for energy and should be properly replenished. Major sources of BCAAs include meat, eggs, and dairy. Plant sources include chickpeas, lentils, whole wheat, and brown rice. Unless you eat these foods daily, you may need a back-up plan. Transparent Labs BCAA Glutamine is composed of vegan fermented BCAAs making it the perfect option for your supplement routine. Feed your muscles and recover.

Upcoming Events:

“Nutrition Mythbusters” Workshop – this Saturday @ West (8am)

If you weren’t able to make the first “Nutrition Mythbusters” workshop last weekend, here’s your chance!
There is a ton of nutrition information out there which can make “eating clean” seem more complicated than it has to be. Corey Church from EMOM Nutrition will be at West this Saturday at 8am to help bust aaallllll the myths, and sort through the seemingly endless stream of information to get down to the simple principles that can change the game for you and propel you to new GAINZ in the gym!
LEARN, THEN SWEAT! Here’s the best part – this workshop is FREE and open to the public, so spread the word and bring your friends, then hang out for our community WOD at 9am. See you there!

Weekly WODS:


Monday – Get a New Score on 19.4!


Did you miss the open?  We will begin the week with a repeat of 19.4. This workout consists of snatches, bar muscle-ups, and bar-facing burpees.  

Tuesday – Trackstar


Our tempo training today will help us develop strength in the push press.  The tempo practice will allow us to become more efficient, and overall reinforce barbell control.  We will channel our inner track star in the conditioning portion with longer distance running intervals and push presses.

Wednesday – Fail to Plan, Plan to Fail


Squat day! If you’re sticking with the same squat variation (Back, Front, or Overhead), this will be a re-test of last week. If you’re switching up, test your new squat as a benchmark for the upcoming cycle. We’ll follow it up with a WOD that will challenge your strategic planning. The workout consists of heavy squat cleans, toes-to-bar, and double-unders. We encourage you to be aggressive, but be smart!

Thursday – Recovery Sweat Session


Your glutes and quads will need some attention by this point in the week. We will be flushing our legs out with multiple rounds of tabata.  We will incorporate plate ground to overheads, biking, and a variation of the air squat that you’ll learn to love!

Friday – Death Row


If you have a strong mind, and an even stronger aerobic capacity you will dominate death row! The WOD is an alternating EMOM of calories on the rower and burpees.  This workout is a gut check! Bring your A game!

Saturday – Community WOD


Bring a friend this weekend to CFK, and conquer a partner AMRAP consisting of wall balls, dumb-bell power cleans, and interval running.

Saturday – Level 2 

Strongman Saturday has finally arrived! Bring a friend and “get down” with the “get-up”! Our focus will be on the classic strongman exercise the Turkish get up. We will finish up with heavy deadlifts, and a deadlift conditioning workout!

Week In Preview June 9th, 2019

“During the hard times, it’s important to focus on the things you can change in that moment instead of what you should have or could have done differently.” – Annie Thorisdottir, Crossfit athlete

CBD Pre-Order Due Monday!

Time to get your CBD pre-order in! CBD is a great way to calm the central nervous system back to homeostasis for those that have stress or anxiety. Even if you aren’t quite out yet, get your order in by Monday night and take advantage of a 15% discount!   We will be carrying a new brand of CBD, JuJu Royal. Their products are organic, THC free, and contain terpenes that have been added back in for flavor and specific benefits. Their tinctures are available in 1500mg bottles and are available in pineapple tangerine, mango, & mint. They also have a CBD olive oil for all of you clever chefs. Check out the table below or their website for more information.


Upcoming Events:

CFK Camping Trip

We’re so excited about this! We’ve reserved a loop in the Bandy Creek Campground in the Big South Fork July 12-14 for a summer camping/hiking/biking/river-wading/fishing trip! If you like to get outdoors, put this on your calendar now! Plenty of room for tents, center pavilion for group dinners, pool, showers, and tons of outdoor activities in the Big South Fork. Bring the whole family, stay for an afternoon, a night, or the entire weekend!  Look for an email with more details.


Hello flexi fitness fanatics! Starting this month Yogability will be included in all CrossFit memberships with a $15 drop in fee for non-members. These 45 minute flow classes will be at 8am on Saturday’s every other week, alternating locations. We will kick things off at West the 15th and North on the 29th.  Come love on the body and most importantly, the mind. Learn how to sequence breath with movement, gain mobility, core strength, body awareness, and stability. Simply bring yourself and your matt and we’ll get flowing!


Weekly WODS:


Monday – Rope Climb Conditioning


Bring your leg protection on Monday! We will be taking the first portion of the class to work on rope climbing technique and mechanics. Don’t have rope climbs? It’s okay! We can practice coming from the ground, or nailing the perfect J-Hook from the box.

Tuesday – Quad Cooker


Test day has arrived! We will be testing our 5RM on the squat we have chosen for the current cycle. We have an additional opportunity to ring the PR bell after the squats. Part two of the workout will test our grit with a max effort 500m row. Don’t Give Up!

Wednesday – Snatch Chipper


We will begin the class with a technique focused EMOM that will prime our shoulders for overhead movements in the WOD! The workout is a chipper that consists of burpees over the bar, hang snatches, and double-unders.

Thursday – What’s your Weakness


Prepare to work on those movements you’ve always wanted to master! Our focus today is the flashy movements of crossfit. Some of these movements include strict toes to bar, muscle-ups, and pistols. If you are new to these more complex movements we will work their respective progressions!

Friday – Squats and Shuttles


Day 5 of the training week leads us into 5 sets of short intense AMRAPs.  We will be pushing our limits on the assault bike, shuttle runs, and heavy dumbbell front squats for a leg scorching workout.

Saturday – Community WOD


If you push the pace in this WOD you will reap the reward. Your reward is your recovery! In this partner workout, athletes will complete an assigned number of reps as a team against a running clock. The workout includes abmat sit-ups, dumbbell snatches, and a partner 400m run.

Saturday – Level 2


Today is an excellent day to update Wodify with some new PRs! We will be taking 15 minutes to build to a 1RM clean and jerk, and prepare ourselves for a partner workout that includes clean and jerks at lighter loads.




Week In Preview June 2nd, 2019

“Talent without grit is just potential. Talent plus grit is unstoppable.” — Ben Bergeron

Supplement Spotlight – D-Aspartic Acid


This supplement triggers the brain to increase the body’s natural production and transportation of testosterone, and luteinizing hormone (LH). According to recent studies, T levels in men have drastically declined over the past decade while women  experiencing ovarian and other reproductive issues are on the rise. This could be due to the very flawed average American diet. D- Aspartic Acid can be used to increase muscle mass, strength, definition, and promote health of the reproductive system. Guys don’t be D-ficient… Try D-Aspartic Acid.

Weekly WODs:


Monday – Jelly Belly


We will start our week by waking up our abdominals! The first  workout of the week includes high volume sit-ups and heavy deadlifts.

Tuesday – Good Abs, Great Lifts


Core stability and strength are critical to olympic lifting. Core stability helps to protect the spine during heavy lifts, and allows us to transfer maximal force to the bar! We will be testing our muscular endurance in the WOD by holding difficult positions in periods of heart rate elevation.

Wednesday – Clean up your Clean!


Day 3 consist of a two part workout involving  a clean complex, and an ascending rep wall ball and power clean ladder. We will focus on positioning during the clean complex, and ratchet up the intensity for the conditioning.

Thursday – Boulder Shoulders


You know its going to be a good day when you are already upside down by  warmup time! Prioritizing consistency will allow us to move quickly through multiple rounds of rowing, plate ground to overheads, and overhead lunges.

Friday – Squat Cycle (Week 7)


Our final build week of the cycle is upon us! Brace yourselves! Literally. The bar should be moving much slower than it was at the beginning of the cycle. However, if you want an added challenge ask your coach about the tempo challenge!

Saturday Community WOD – Teddy Swolesevelt


Most of us have a friend that enjoys working out in front of the mirror at the dumbbell rack! This week is a perfect time to invite that friend, and introduce them to crossfit! Your friends will get the best of both worlds with an EMOM conditioning workout followed by a sleeve stretching arm workout.

Saturday Level 2 – Suns Out, Guns Out


We have a fun high volume workout consisting of double unders, toes to bar, and running. Our goal is to find a rhythm early and maintain consistency throughout the workout! We will finish with accessory work involving our chest and triceps.

Week In Preview May 26th, 2019

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” — George Lorimer

Supplement Spotlight – M3 Magnesium

What doesn’t it do? M3 promotes protein synthesis, regulates blood pressure and glucose, and aids in muscle and nerve function. It is a staple supplement used in muscular contraction, including regulating heart beat. Magnesium can be found naturally in foods such as nuts, seeds, and leafy greens, but the quantities necessary to get an efficient amount are a little excessive. Do you eat 380g of spinach a day? About 48% of people are M3 deficient. You don’t have to be one of them! Take Puori M3 and sleep soundly.


“Just to share a little something that has changed me here at CrossFit after several years of complaining about how sore I am after I workout. The kind of soreness you experience after you workout for the first time in a month or even a year. I guess it pays to listen to our coaches! I seriously could tell a difference after a week. My sleep is better, my immune system is better, and the biggest difference is the soreness. I can now get up out of bed the next day after a WOD and not worry about how to get on and off the toilet after squat day or Wallballs!”

-West Athlete, Kacy Robinson


Upcoming Events:

Bristol Burnout

On Saturday, July 27th Bristol Motor Speedway is hosting a functional fitness RX partner challenge. Teams of 2 can register for the event for110.00 dollars. However, prices will increase June 1st so plan on booking as soon as possible.

Weekly WODs:


Monday – Annual Memorial Day “Murph”


Lt. Michael Murphy’s actions on June 28th 2005 were highlighted through his physical fitness, perseverance, and courage. We will honor Lt. Murphy’s extraordinary sacrifice and those of other fallen veterans with our annual “Murph” WOD which consists of running, pushups, and pull-ups. If you need to get into the right mindset for the workout watch the movie “Lone Survivor” with Mark Wahlberg.


Tuesday – Partner Interval Rowing


Want MORE?  Feeling sore? If you completed Monday’s workout we will be using Tuesday as active recovery day. Plan on performing some much needed post-Murph mobility work paired with partner rowing. If you didn’t get your “Murph” on Monday then expect to crush some intervals on the rower.

Wednesday – Squat Cycle (Week 6)


There are many reasons to not skip leg day. Squats are critical for the stimulating the release of muscle-building and fat incinerating hormones.  Test day for our current cycle is quickly approaching!

Thursday – Push Jerk Priority

Lifting heavy objects overhead is a fundamental life skill. In today’s workout we will be increasing our athletic performance and coordination through a two part strength and conditioning workout with a focus on the push jerk.

Friday – Overhead Squats, Snatches, and “Nancy”


The snatch and overhead squat will be highlighted in our skill work today.  We will finish our day with the benchmark workout “Nancy”. We will have an additional fitness option that includes front squats and power cleans if overhead movements aren’t your thing!

Saturday Community WOD – Kettle-bell Ladder


Names such as Booty Blaster, Booty Bootcamp, and Bun Blaster define this WOD. We will be using russian kettlebell swings, burpees, and goblet squats to bring gains to the posterior chain.

Saturday Level 2 – Let the Gains begin!


Bring your friends and your tank tops to chest day! We have a two part workout consisting of heavy bench presses, and a workout that will challenge our legs with deadlifts, burpees, kettlebell swings, and a kettle-bell run.

Week In Preview May 19th, 2019

“Head first towards the uncomfortable.”

— Brent Fikowski


EBAR BOGO – This Week Only

This week, buy one Man or Woman bar and get one free! Made from UDSA Certified Organic ingredients, each bar contains 10g of protein and make for a quick snack when time is tight and the belly is empty. Enjoy them while they last as this will be the last opportunity to try these flavors.


Upcoming Events:

Memorial Day “Murph”

We’re officially 8 days away from Memorial Day, which at CFK means our annual Murph WOD! We’ll run a single workout at each location, starting at 9 am. Put this on your calendar, and come out to honor our heroes by sacrificing a little sweat with your friends.


Don’t have 100 pull-ups? No problem! Just like any other CFK workout, Murph is scalable to ANY level. Try 1/2 Murph with ring rows and elevated pushups, 3/4 Murph, partner Murph, or just get as much work done in an hour as possible!


EMOM Nutrition

We’ve partnered up with Corey Church and EMOM nutrition! Corey’s first nutrition workshops at CFK will be held June 8 (North), and June 22 (West) at 8 am. These are free and open to the public and are scheduled right before the 9 am Community WOD, so come out and listen, then get your Saturday sweat on! Stay tuned for details on our summer nutrition challenge with EMOM Nutrition, starting soon!

Weekly WODs:

Monday – Pick your Poison


To start our week off we will have two WOD options. If you’re in the weightlifting mood, hit a heavy single on the Power snatch, then the classic benchmark WOD “Isabel”. If you need a cardio burn after the weekend, try the CFK Triathlon. If you’re doing the triathlon, bring a watch or time yourself on your phone. We’ll all do a general warm-up, then split to tackle our WOD of choice.

Tuesday – Lead Foot


We have interval training today with a combination of rowing, burpees, and gymnastics.  As with any intense interval workout we want to push our limits within the shorter timeframes.

Wednesday – Squat Cycle (Week 5)


Squat day has become slightly heavier this week. We will be looking to  dial in our positioning as we inch our way to test week.  Following the squats we will have some accessory work that will test our core strength with odd objects.

Thursday – Train Wreck


You can never get too much tabata!  We will be bringing the heat in a pair of tabata workouts that test our skills with sandbags and build our pushing endurance for Murph.

Friday – Smooth Criminal


If you enjoy lifting  heavy things and putting them down, then today is your day in this two part workout! The strength portion will allow us to build to a heavy deadlift, and prep us for the lighter work in the WOD.  Smooth Criminal is a perfect time to work on the elusive double under as well as your wall ball technique.

Saturday – Community WOD


Share your love of the CFK community with a friend, family member, or someone from work. The 9am class will include running, box jumps, and man-makers. If you haven’t done a man-maker before then it is a great opportunity to learn alongside a friend!

Saturday Level 2 – Mountain Dew


This week’s level 2 workout will prioritize skill work on the push jerk and rope climb. Can’t climb the rope? No Problem. We can get you there through scaling. The practice will be followed by 4 rounds running, box jump overs, and rope climbing.


Week in Preview May 12th, 2019

“Be a yardstick of quality. Some people aren’t used to an environment where excellence is expected.” — Steve Jobs

Are you a vegan athlete struggling to hit your protein goal or does “Whey make you Pay?”

Try a Bro Scoop of Transparent Labs USDA Organic Rice & Pea Vegan Protein on us this week! With 24g of protein per serving, it is optimal for all athletes whether the goal is to lose, gain, or maintain without the mid-day whey bloat. TPL proteins are non GMO and free of artificial sweeteners, gluten, and food dyes, making them a clean brand for your post workout shake. We recommend post workout protein  because it reduces soreness, and helps you build muscle and recover faster.


Monday – Handlebars

Day 1 of this week we have 4 rounds running, toes to bar, and clean and jerks.  Maintain core tension on the toes to bar, and squeezing the butt at the bottom are critical. Following the metcon we will finish with tabata pushups.


Tuesday – Squat Day (Week 4)


We will be adding  weight this week. However, the bar should still be moving with relative ease. We will continue to focus on every rep of every set. You asked for it and it is here…. tire flips, rope climbs, and single arm front-rack kettle-bell carries.


Wednesday – Waterlogged


Following 1,000 meters on the rower you will complete 3 sets of dumbell snatches and burpee box jumps with descending reps. This will be a fun workout to throw some weight around. As always focus on control of the jump and land.


Thursday- Skippy

Deadlift days don’t come around often, but Thursday we will be incorporating them into a 15 minute metcon. This triplet will consist of situps, deadlifts, and double unders.  Thursday’s focus will be to prioritize bracing and “organizing the spine” before lifting the bar. As you progress through the rounds the weight on the bar will increase.


Friday- Spaceship


If you enjoyed Boat Race, Spaceship will also give us an opportunity to spends some quality time running and rowing.  A slower pace running will allow us to transition into an intense pace on the rower which is followed by even more murph prep during the course of the workout.


Saturday- Community WOD

Saturday’s community WOD is an excellent time to introduce your friends to the community at CFK. We will be rowing, and performing multiple dumbell movements within a 5 min AMRAP. Don’t worry we will be able to keep the intensity high while keeping the weights low.


Level 2- Sleep Walk

Kick your Saturday off the right way with a quality AMRAP that incorporates handstand walks and hollow rocks. We will also be working to a heavy single for a hang power clean and hang squat clean complex. The strength portion will be followed by a 3 person team workout that includes assault bikes, overhead squats, hang squat cleans, and thrusters,