Week in Preview – January 28, 2018

“Be the person your dog thinks you are.”  Unknown


If you’re interested in improving your Weightlifting for CrossFit or want to compete in the sport, contact coach Scott at [email protected]

Boxing with Coach Eppolito


Come learn from the best about self defense and boxing!  Coach Eppolito is inspiring and fiery with amazing skills as a boxer and coach.  Come learn something new at North this weekend!  Check out this link to learn more.




We’ve told you all about it and it’s time to throw down!  Get a partner and come out to help raise money for the Cystic Fibrosis Foundation on February 10th.  Partner row and partner thrusters, come out and compete for some prizes!  Follow this link!

The Week


Monday – Doctor’s Orders


Three rounds of air squats, push-ups, and calorie row.  A simple and straight forward workout, but always remember to break up your push-ups early.  They accumulate a lot of volume and muscle fatigue.  Stay tight in your air squats and hit some quality reps!  Don’t just collapse to the bottom, but make every rep count.


Tuesday – Handlebars


If you’ve done Helen before, you’ll sense some similarities here.  Four rounds with a 300m run, 15 T2B, and 7 clean and jerks.  The weight shouldn’t be so heavy that you couldn’t go unbroken, but plan to break up the barbell work into 2 or 3 sets to save fatigue.  Pick a solid scaling option for T2B because those accumulate fast and can fatigue the core and shoulders.


Wednesday – Squat Day


This is the last week of adding 5 lbs to the back squat.  We will continue the cycle, but next week we will retest our 5 RM back squat with some solid form.  Then we will start over the squat cycle with new numbers.  Remember, we’re not training the squat.  We’re using the squat volume to train for everything else.  Between the back squat sets this week we will get in some more strict press and tempo ring rows.  We will also be testing a 5 RM strict press next week!


Thursday – Lung Butter


We get to work on a different movement today, the Sumo Deadlift!  We’ll teach some technique and work to a heavy 3 rep.  This will be an odd stance for most, but in many ways simulates more real life situations of picking something up and moving it.  Follow it up with a workout in teams of 3 with 7 kb swings, 150′ shuttle sprint, 7 burpees to a target, and shuttle sprints again.  A partner completes a full round before the next partner goes.


Friday – Chip Shot


AMRAP for 13 minutes of dumbbell snatches, wall balls, calorie row, and handstand push-ups.  This is a very Open style workout with new and old movements from the Open.  If you don’t plan to compete, or plan to do the Open scaled, practice regular or hand release push-ups.


Saturday – Slap Happy


A series of 5 min AMRAPs with a partner.  Each round has a 100 double under buy-in.  Once that’s done in each round, use your remaining time to complete some front squats and burpee box jump overs.  The burpees stay the same, but the squat reps go down as the weight goes up.

Mock Meet Registration

Come learn about the sport of Weightlifting!


Whether you have ever wanted to compete in weightlifting, enjoy watching weightlifting meets, want to get better at lifting, or just want to learn something new while you watch friends throw some weight around, this will be a fun gathering!


This Mock Meet will be informational and lifting.  We will talk about what happens at weightlifting meets behind the scenes, strategies involved, rules of weightlifting, and the different levels of weightlifting from local, to national, and even worlds.  Plus, any questions you have!  We’ll be happy to answer.


This will be informal with some stop and go to explain what is happening throughout the day.  Bring a chair and hang out and get your lift on.


Please click on the calendar icon next to the class, sign in to Wodify if it prompts you, and it should reserve your spot this Sunday!  Even if you’re just coming out to watch, please register so that we can have an accurate count and e-mail everyone.  Thanks!





Weightlifting Mock Meet

Have you ever wondered what goes on at a weightlifting meet or behind the scenes?  Here’s your chance to find out!


Several athletes at CFK will be going to a weightlifting meet in January and we want to give everyone a taste of what it will be like to lift in competition before they go.  And you’re invited to lift as well!


This will be a chance to learn how a weightlifting meet runs, what some of the strategy is, and also get some lifting in.  We will run a women’s session first with no more than 12 athletes, then a men’s session afterward with 12 athletes as well.  It’ll be a fun and relaxed atmosphere and everyone is welcome to come and watch as well!


The mock meet will be Sunday, January 14th at CFK West beginning at 11 a.m.


If you’d like to volunteer to help or lift, please e-mail coach Scott at [email protected]

6 week Olympic Weightlifting at CFK

If you have a desire to get stronger, faster, or more efficient in dynamic movements, Olympic Weightlifting may be for you!


Athletes who have completed the 6-week weightlifting course have seen PRs in strength across the board, but have also gained confidence in workouts with more challenging weights than before and even seen PRs in metcon times.


In the 6 week long course we will cover the more technical aspects of the Olympic lifts through complexes and focused drills.  Athletes will receive individual cues and custom exercises to close the gaps on weaknesses.


In addition to technical work, athletes will also train pure strength by squatting 3 days a week, combined with either a push or pull.


Classes will meet Monday and Wednesday at either 8:00 am or 6:30 pm at the West location.  If you would like to sign up, please follow this link!  Space is limited, so go now!  If there are not enough spots available for you in this cycle you will be added to the waitlist for the next cycle.


Coach Bio

Coach Scott has been doing CrossFit for over 6 years, coaching for over 3 years, and focusing on Olympic Weightlifting for the last 2.5 years.  He is a USAW Level 1 Sports Performance Coach and has trained under National and Olympic level coaches.  Never having been a high school or collegiate athlete, he has learned the Olympic lifts from the fundamentals and learned all the necessary progressions to improve the different areas of the lifts.

CrossFit LiftOff

It’s the final event of the CrossFit year!  The LiftOff!


This is an opportunity to test your 1 rep max snatch, clean and jerk, and hit a classic CrossFit Metcon.   As is tradition, we won’t find out what the metcon is until the week of the event.


Friday, December 1st starting at 5:30 p.m.


This won’t be just your regular max out session!  We’ve invited our very own national level weightlifter Shannon Beasley to come in and talk about the mental game of weightlifting!  Not just how to be strong, but that it’s great to be strong!  What to do on days when your lifts just aren’t there?  How to approach PRs?  She is going to share some strategies with everyone, plus go over some fundamentals of weightlifting.



We’ll plan to start things up around 5:30, lift around 6, then start WOD heats around 7 or 7:15.


Feel free to register online at games.crossfit.com and see how you stack up against people around the world, or if you want we will be accepting donations to help Shannon Beasley go to the American Open Finals in Anaheim, California.

Week In Preview – October 9th, 2017

“If you think strength is not important consider that strength loss is what puts people in nursing homes.” — Greg Glassman



Congrats to all our athletes who competed at Oktoberfest games this weekend!  Christina Knox and Caroline Johnson pictured above, plus Abby Caplan, Rachel Kronyak, Ryan Bolt, and Patrick Klepper on team Eat Clean, Train Dirty!

Holiday Fitness Challenge

Did you read the newsletter for this month?  Are you ready for all the holiday temptations and distractions coming at you?  If you missed it, read up!  And then get prepared because Coaches Jonathan and Sara are brining a Holiday Fitness Challenge to you that will focus on nutrition and achieving goals through November and December!  Keep an eye out for more to come!


This year we are stepping away from Barbells for Boobs, but that doesn’t mean were aren’t out of the fight!  We’ll still be raising money for a local cancer aid organization, the L-5 Foundation.  More details to come, but mark your calendars!  Friday, Oct. 27th at North.  The workout will still be Grace, and we’ll still wear a lot of pink!

Get to North on Saturday!

There is a TON going on this Saturday out North!  Baseline Nutrition with Coach Sara will be happening at 10 a.m.  Nick and Kaylee will also be back to teach some jump rope tricks for the parent and child clinic!  If you really want to go, you don’t have to have a kid, just bring one!  Of course, we their parents’ permission, but nephews, nieces, and cousins are all welcome!


We have just wrapped up the 6-week weightlifting cycle, part of our renewed CFK Barbell initiative.  We learned a lot about technique and the mental game of weightlifting and how all of this ties into CrossFit.  We will be running another cycle of weightlifting that starts NEXT WEEK with new class times.


North is moving to the morning with a 7 a.m. class.


West is adding a class!  We’ll be Monday/Wednesday 8 a.m. and 6:30 p.m.


How do you sign up??  E-mail [email protected] to say you want to sign up for the weightlifting class and what time slot you want.  We’re only taking 8 per class!  So e-mail quickly!


Cost:  $149 for 6 weeks of weightlifting programming, 2 classes per week, optional Saturday morning lifting, and weekly workout modifications with the goal to peak for the CrossFit Liftoff at the end of November.


The Week


Monday – (21-15-9) x 2

A double of a classic rep scheme.  42-30-18 of Pull-ups, wall balls, and KB swings.  Try to go under 15 minutes on this!  You’ll have to stay after it!

Tuesday – Pulling day!

Heavy power cleans and deadlifts.  Find a 3 rm power clean, then keep going up to find a 3 rep deadlift.  Keep that bar close today!

Wednesday – 30 min EMOM!

We’ll be rotating through 5 stations to try and get all this work done!  Some stations have one movement, some have multiple movements.  It’s basically all cardio machines and gymnastics, so it should be fun!

Thursday – Core and Legs

Descending ladder of sit-ups, goblet squats, and….BURPEES.  Don’t worry, the burpees are the lowest number!

Friday – Snatches

Start off finding a heavy set of a snatch complex, then use the practice as you perform 3 rounds of full snatches and double unders.  The rope turns will be for max reps!

Saturday – Running and thrusters

Alternate 400 m runs with a partner, then complete some thrusters as a team, then finish out with more running!  This workout will look long, but you can move through it quickly!

Team Running or Team Weightlifting


What’s up CFK?!

Two questions for you:

  1. Have you ever wanted to hit that Rx button on a weightlifting workout, but the prescribed weights are just too heavy for your technique?
  2. What about WOD’s with 400m, 600m runs? Do they keep you up at night?

For continuous progress in Crossfit, we must acknowledge our weaknesses and attack.  With focused effort and strong will, we can turn these weaknesses into strengths.  However, Perfect Practice makes Perfect!  Learn to practice deliberately.


Team Running and Team Weightlifting

  1. If your goal is to get stronger and more proficient in the Olympic lifts, coaches Scott and Johnny are here to help.
  2. If you fear running 400 meters more than you fear a North Korean missile attack, coach Nate has exactly what you need!

Check out all of the details on the programs below, and let coach Rick know ASAP if you are TEAM RUNNING or TEAM WEIGHLIFTING! ([email protected])

* There is a 10-person cap per program, so claim your spot now, and if you have any questions, email Scott, Johnny, or Nate directly!   [email protected]

 *  Since we are working two very different energy systems, please don’t sign up for both! Choose your biggest pain point, and address head on! 


4-Week Running Is My Favorite! Program with coach Nate

Cost: $99

Start Date: Saturday, August 26


  • 1-mile test and re-test (Open to all Athletes)
    • Test Day – Saturday, August 26 @ West High School Track
    • Re-test Day – Saturday, September 23 @ West High School Track
  • “Run-Day-Fun-Day” Class (Saturdays at 10am, North)
  • 1-2 weekly speed/endurance workout to be performed at CFK or off-site
  • Weekly skills and drills prescription
  • Weekly mobility prescription


Expected Gainz Pending:

  • Turn runs from a burden into a recovery period!
  • Improve your technique and confidence in running WODs
  • More stamina, fewer WOD breaks
  • Learn to move your feet faster and have fun doing it!
  • Kick some ass and have some fun!


6-Week Weightlifting Is My Favorite! Program with coaches Scott and Johnny

Cost: $149

Start Date: Monday, August 21


  • 2 weightlifting classes/week
    • North – Monday/Wednesday @4 PM
    • West – Monday/Wednesday @6:30 PM
  • Guided open gym time on Saturdays @ 9 AM
  • Weekly recommended scaling and modifications to your WODs


Expected Gainz Pending:

  • Increase technical proficiency in the snatch and clean & jerk
  • Form a better foundation for long-term strength gains
  • Get closer to Rx weights in WODs!
  • Improve whiteboard performances
  • Kick some ass and have some fun!

Week In Preview – July 10th, 2017

“The true masters are still on the field when the fun ends.” — Reinhold Messner

Thanks to everyone who came out to celebrate the 4th of July at CFK!  We had a blast!

We hope everyone has also gotten in their SunzOut GunzOut challenge for the week!  For the next week you still have your challenges from week 1, plus:

Nutrition:  Eat your greens!  Make sure to get a serving, 2 fists, of healthy vegetables at each meal!


Novice – Accumulate 100 sit-ups

Rx – Accumulate 150 sit-ups

Rx+ – Accumulate 125 toes to bar

Don’t try and do these all in one day!  Get them done throughout the week!  As with all the coming fitness challenges, make sure to go for quality.  Stop before bad reps.  We want you to practice perfect reps and get the most out of it that you can, not just fumbling through.


Want to do handstands like this guy?

Jordan Garcia Balance demo 2016 from Jordan Garcia 亀 悟 on Vimeo.

Well lucky for you he is coming to CFK for a workshop on handstands!  Check out this blog post for all the info for how you can sign up.

We have another speciality seminar in nutrition coming up out North on the 18th about Social Nutrition.  How to still eat healthy when you’re out with friends and family.

The Week Ahead

Monday – Track and Gymnastics

800 m repeats, and use your pace from the 1 mile test run from June 16th.  Try and maintain your pace for each round.  In between rounds you will be performing some gymnastics skill work to both develop the skill and also practice under fatigue.

Tuesday – Push/Pull/Squat

21-15-9 of thrusters, pull-ups, overhead squats, and hand release push-ups.  The goal will be sub 15 minutes, hopefully closer to 10.  Try to go unbroken on barbell work.

Wednesday – Scotty

In honor of Scott Deem of the San Antonio Fire Department, who lost his life in a four-alarm fire while searching for survivors.

AMRAP 11 minutes of 5 deadlifts, 18 wall balls, and 17 burpees over the bar.  The deadlifts will be heavy!

Thursday – Split Jerk Work

Split jerks from behind the neck, which helps keep the elbows under the bar and push straight up.  Start with doubles for four sets, then drop down to singles for six sets.

Friday – 4 person teams!

Partner 1: Row 500/400 m, or bike 1250/1000.  Rotate stations when this is completed.

Partner 2: Max distance DB bear crawl

Partner 3: Max reps single leg lateral plyo skier

Partner 4: 50 ft med ball crab walk, the max KB swings until rower is finished.

Saturday – Partner Run and S2O

Run 200 m together, then accumulate some shoulder to overhead.  Start at 50 reps at 135/95.  Once completed, run 200 m together again, then divide up 40 at 155/105.  Continue running in between sets for 30 at 185/125, 20 at 205/135, and 10 at 225/145.  Finish with another 200 m run.


Week in Preview – May 29th, 2017

Thanks to everyone who came out for the Lone Survivor viewing party!  We had a great time and we’re really excited to honor those soldiers and many others with our first workout this week!

It’s the end of the month, so it’s time to nominate friends and athletes who you have seen make great accomplishments this last month!  Send any info to [email protected] with all the info.

The nutrition series is coming back!  Coach Sara Uzzle will be leading workshops on basic nutrition and where you should start off whether you are a brand new athlete, or if you have been coming a while and need to get back on track.  In addition to that, each month she will be covering a different topic in depth at each location.  Keep your eyes out for more info!

Wanting to fine tune your clean and jerk?  We will have a clean and jerk clinic with Coach Ian at CFK North on Saturday, June 10th following the 9 a.m. class.  Contact [email protected] if you’d like to sign up.

Also on June 10th, CFK will be putting up a tent at the World’s Largest Kids Party.  We will need lots of volunteers to help us make it a blast for the kiddos!  Look for an e-mail soon with time slots so you can signup and help out.

Monday – Murph!

Memorial Day Murph!  Remember the fallen today.  We have one class at both locations at 9 a.m.  It will be:

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run

Rx wears a 20 lb weight vest or body armor.  You may break up the reps any way that you want.  Scaling options will include scaling reps and partner Murph, If you don’t have pull-ups we’ll be doing jumping pull-ups or ring rows, and push-ups may be slingshot or elevated push-ups.  If you use one of these movement scales you must scale to 3/4 Murph at the most.

Tuesday – Deadlift Day

Deadlift wave of 3-2-1-3-2-1 working your way to a heavy single.  Follow up with some core work.

Wednesday – Push Press

Build to a heavy triple in 10 minutes for push press.  Does not need to be a 3 rep max.  Follow it up with 45 cal row and 45 push press at 95/65.  Goal is sub 7 minutes.

Thursday – MedBall Runs!

Work through 3 rounds of Front squats, medball runs, and double unders.  Goal is sub 15 minutes.  Finish out with some accessory KB carries.

Friday – Power Snatch and Push Press

9-6-3 of power snatch and push press at 155/105, rest 5 minutes, then double the reps and drop the weight to 95/65.

Saturday – 300

Break up the reps with your partner however you want.  Complete 3 rounds of 100 American Swings (70/53) and 100 wall balls.  This will be a grinder and should be treated as interval work.  Try to get in under 30 minutes.

Thanks for reading!  Hope you have a great week, and we’ll see you on the floor!

-Coach Scott


Week In Preview – May 8th, 2017

Thanks to everyone who showed up to Girls On The Run this weekend!  CFK showed some serious support!

This weekend we have another event with Mudder’s Day Madness, a fun mud run in support of a great cause close to the hearts and homes of some of our members.  Check out the info here!

The heart of CrossFit is not burpees and barbells.  It’s not how much you can lift or how fast you can do Fran, Grace, or any of the other benchmark WODs.  The heart of CrossFit is in the community, working together for a goal and supporting each other no matter what.  We see this time and again with events like this past weekend with the 5k and throughout the year.

The CFK community has also rallied behind resident weightlifter Shannon Beasley to show support as she goes to her first USA Weightlifting Nationals, her second national level Weightlifting meet.  If you want to watch her lift in Chicago, tune in to this link on Sunday, May 14th.  She’ll be on at 1:30 p.m. CST, 2:30 p.m. EST, on the BLUE platform.

After all this support and teamwork, let’s get together for a little fun before one of our toughest workouts of the year!  We’ve got Murph on Memorial Monday, but before then let’s all learn the story.  We’ll be hosting a viewing party on Friday May 26th at 7:00 p.m. out West to watch Lone Survivor, which tells the tale of Lt. Michael Murphy and his sacrifice.  Bring chairs, bring food, bring drinks!  More details to come in a later blogpost.

Let’s see the week!

Monday – Unbroken Shoulders

Eighteen minute AMRAP of running with shoulder-to-overhead and double unders.  The idea behind this is to be fast and unbroken.  Scale your weight for the S2O so that you don’t have to set the bar down!

Tuesday – Squat Day!

Heavy double on back squats!  10-8-6-4-2, adding weight as you go.  Single leg accessory work when you’re done, so don’t run away!

Wednesday – Pull — Push — Squat!

Go through 5 rounds to get as many reps as you can of 1 minute in ring dips, 1 minute strict pull-ups, and 1 minute of max front squats, followed by 1 minute of rest.

Thursday – Fire That Posterior Chain

Complete 5 rounds for time of hang power cleans, bar facing burpees, and deadlifts.  185/125 on the bar the whole time!

Friday – 1 Mile Chipper

Murph Mile practice today!  Run a mile, then complete a descending chipper of DB thrusters, box jumps, toes to bar, DB snatches, handstand push-ups, and rope climbs.  This one will be rough!

Saturday – 2400 ft

With a partner complete 3 rounds of 200ft each:  plate push, overhead lunges, broad jumps, and wheelbarrows.  A true team workout!

It should be another fun week!  Have you checked your shoulder mobility?  If not, check out the newsletter for some tips on getting that front rack position under control!

Got a friend or family member who should try out CrossFit?  Check out our blog post about the new and improved system of introducing them to CrossFit!

See you on the floor!

-Coach Scott