CFK Weekly: August 13, 2023

CFK Summer Slam Week 1 Leaderboard!

1st Place = 1 Point,  2nd = 2 Points and so on. In the event of a tie (Scaled had 2 ties) Both teams receive the same points and then the next placement skips down (2 teams tied for 2nd so next placement becomes 4th)

We had a couple of really close match ups! Rx 2nd and 3rd were decided by 1 placement on the leaderboard. Scaled 2nd through 5th were decided by only a few points as well with 2 ties! Keep it up and we cannot wait to see what happens in Week 2!

Week 2’s WOD is listed Below!! Want a Sneak-Peak into Week 3?! Read below!


 

Programming Sneak Peek!

Monday:

Starting of with some Hang Power Snatches then… Week 2 of Summer Slam! Athletes competing you must do RX or the Scaled option listed to the standards. Standards in WODIFY!

Rx-

3 Rounds for Time:

400m Run

30 Snatches (75/55)

20 TTB

18:00

Scaled:

3 Rounds for Time:

300m Run
30 Hang Power Snatch (55/45)
30 Sit Ups

18:00

Tuesday:

5 – 5 – 3 – 3 – 1 – 1 – 1 Bench Press on the 2 Min. Following up with Bench we have a 9 Min AMRAP that will push your shoulders and see how well you can manage reps without going to failure.

Wednesday:

6 x E2MOM Building to a Heavy Squat Clean! Then we have 5 Rounds for time that will have you moving a barbell with a lot of pulling and some push.

Thursday:

Hero WOD Jerry! This one is on the leaderboards at the gyms so lets see who can make it up there!

Friday:

6 Sets of a OH Complex from the floor of: 1 Push Press + 1 Push Jerk + 1 Split Jerk. Then we have 2016 Regionals Event 7!

Saturday:

You go, I go with a partner where your legs and forearms will be tested over 4 Rounds.

CFK Summer Slam Week 3 & Competition Day!

  • Week 3 is coming up! 8/21/23 Monday’s in class WOD will be your final chance to rank before heading into Competition Day!

    • Week 3 Preview:
      • 2 Score! You heard that right This week can help you cover a lot of ground on the leaderboard!
      • 1st Part: Let’s just say you are going to be moving a Barbell!
      • 2nd Part: Get your Jump Ropes Ready!!

  • Competition Day 8/26/23!

    • Get Ready to throw down on this Multi WOD Event to finish off the CFK Summer Slam!
      • Points leading into the competition will add up with your Monday Points to give us a Podium!

  • Look for more Event Details in next weeks Newsletter!

CFK Weekly: August 6, 2023

CFK Summer Slam starts 8/7! SIGN UP HERE!

Get your team ready! 4 Person Teams 2 Guys / 2 Girls on Saturday – 8/26/23 @ West!

Monday WODs (8/7 – 8/14 – 8/21) & Weekly Scoring leading in:

Monday WODs in full will be in the Newsletter!

These WODs will be done as an individual in class and and your score for that day will be weighed against others in the competition! Scoring will works as follow.. Any RX score will weighed higher than any Scaled score (Just like the open- Scaled athletes can do RX and would rank above other athletes in scaled by doing so). Once Monday WODs are complete Males will be scored against Males and Females with Females 1st on the leaderboard gets 1 Point. 2nd gets 2 Points… Low points win! Then all teams scores will be put together and the lowest overall points for the week will win the week! At the End of all three Mondays the cumulative points will be added up and the lowest score will be seeded 1st = 1 Point going into competition day!

Full Event Details, Updates, & Weekly Leaderboard!

Programming Sneak Peek!

Monday:

Week 1 of Summer Slam! Athletes competing you must do RX or the Scaled option listed to the standards.

Rx-

40 Burpee Box Jump Overs (24/20)

30 Deadlifts (185/135)

20 Box Jump Overs

10 Burpee Pull Ups (Open Standard- Bar out of reach at full ext)

12:00

Scaled:

40 Up Down Step Overs (24/20)

30 Deadlifts (135/95)

20 Step Overs

10 Burpee Jumping Pull Ups (Bar 6in Above Head) (Burpee first then Jumping Pull Up)

12:00

Tuesday:

Back Squats on the 3 min Building to a Heavy Single! Then we have a 7 min AMRAP the will see how fast you can move a bar and keep your jumping!

Wednesday:

5×5 Push Press! Then we have 5 Rounds for Time where we will be pulling and pushing through some Gymnastics movements

Thursday:

Intervals today where speed helps but consistency and moving at a pace that allows you to continue to work is most important. We will finish up with some quality core work today!

Friday:

12 Min EMOM of a Double Power Sntach. Then a double 5 Min AMRAP! Push yourself to work big sets and minimize any rest!

Saturday:

You and a Partner are getting the rower going and switch when the other partner Completes a Pull and Carry!

Transparent Labs Supplement Pre-Order!

Click Here to order you supplements Deadline 8/10 – 11:59PM!

CF Unlimited Membership gets you 10% off of list price!

Running Workshop w/ Coach Stephen

Date: Thursday – 8/10/23     Time: 6:30-7:45/8:00PM     Location: West

Looking to learn how to run more efficiently? We are going to cover the ways we run and how we can improve. We are going to take a look at each athletes gait cycle and how/what we can do to improve running form and the muscle/mobility associated with proper running.

SIGN UP HERE!!

Spots are available on first come basis!

  • This workshop will be limited to 8 athletes only so each athlete gets time and attention.
  • Cost $15 – This workshop comes with a free month of my 3 Day a week Endurance Programming for free! ($15 Value)
  • 75-90 Min workshop including short lecture, mobility assessment, gait analysis, mobilization.

CFK Summer Slam

CFK Summer Slam starts 8/7! SIGN UP HERE!

HERE IS EVERYTHING YOU NEED TO KNOW!!

Get your team ready! 4 Person Teams 2 Guys / 2 Girls on Saturday – 8/26/23 @ West!

  • Sign your Team up!! (Below) Looking for a team? List your name and we will try our best to help find you one!
    • Deciding on between competing RX or Scaled? Here are some guidelines (Movements not guaranteed to be in competition, just as a guideline)
      • Rx Athletes: Wall Balls 20/14 – Thrusters 95/65 – DB Snatches 50/35 – Box Jumps 24/20 – Unassisted Pull Ups
  • How it is going to work?
    • Saturday, August 26th is where you will compete as a team to crown the winner!
    • The 3 Mondays leading up to the competition our in class WOD will count for seeding your team leading into the Competition. These WODs will be individual, but help you team. (There will be a weekly team prizes for these WODS too!) The dates…
      • Monday – August 7th
      • Monday – August 14th
      • Monday – August 21st

SIGN UP HERE!!!

Monday WODs (8/7 – 8/14 – 8/21) & Weekly Scoring leading in:

Monday WODs in full will be in the Newsletter!

These WODs will be done as an individual in class and and your score for that day will be weighed against others in the competition! Scoring will works as follow.. Any RX score will weighed higher than any Scaled score (Just like the open- Scaled athletes can do RX and would rank above other athletes in scaled by doing so). Once Monday WODs are complete Males will be scored against Males and Females with Females 1st on the leaderboard gets 1 Point. 2nd gets 2 Points… Low points win! Then all teams scores will be put together and the lowest overall points for the week will win the week! At the End of all three Mondays the cumulative points will be added up and the lowest score will be seeded 1st = 1 Point going into competition day!

  • Monday 8/7 WOD:
    • Rx:40 Burpee Box Jump Overs (24/20)

      30 Deadlifts (185/135)

      20 Box Jump Overs

      10 Burpee Pull Ups (Open Standard- Bar out of reach at full ext)

      12:00

      Scaled:

      40 Up Down Step Overs (24/20)

      30 Deadlifts (135/95)

      20 Step Overs

      10 Burpee Jumping Pull Ups (Bar 6in Above Head) (Burpee first then Jumping Pull Up)

      12:00

  • Monday 8/14 WOD:
    • Check back for WOD Here!
  • Monday 8/21 WOD:
    • Check back for WOD Here!

Competition Day:

Further Details and any sneak peaks will be placed here!

We would like to shout out a few of our sponsors for helping with the event!

Prime IV – In celebration of CFK Summer Slam Prime IV Hydration and Wellness is offering all CFK members a 20% discount off all vitamin infusions and injections. These treatments will not only benefit performance but also speed up recovery time. Reach out to Coach Keith for more information.

Clean Eatz Farragut – As a perk of membership and due to our relationship with Clean Eatz…all CFK members receive a 10% discount at the Clean Eatz Farragut location. They will also be a part of our CFK Summer Slam festivities and prizes! See Coach Hannah for more information and thank you to her husband Johnny!!

Brutal Bones – Brutal Bones Supply will also be a part of our CFK Summer Slam prizes! Check out their website with questions about their products. We will be offering them for sale at the gym soon!

CFK Weekly: July 30, 2023

 

CFK Summer Slam starts 8/7! SIGN UP HERE!

We would like to shout out a few of our sponsors for helping with the event!

Prime IV – In celebration of CFK Summer Slam Prime IV Hydration and Wellness is offering all CFK members a 20% discount off all vitamin infusions and injections. These treatments will not only benefit performance but also speed up recovery time. Reach out to Coach Keith for more information.

Clean Eatz Farragut – As a perk of membership and due to our relationship with Clean Eatz…all CFK members receive a 10% discount at the Clean Eatz Farragut location. They will also be a part of our CFK Summer Slam festivities and prizes! See Coach Hannah for more information and thank you to her husband Johnny!!

Brutal Bones – Brutal Bones Supply will also be a part of our CFK Summer Slam prizes! Those of you that know Ben, know he not only awesome…but also dedicated to making awesome products. Check out their website or see Ben with questions about their products. We will be offering them for sale at the gym soon!

 

Full Event Details Below!

Programming Sneak Peek!

Monday:

Turkish Get Ups to start the week. Our Metcon will tax your midline and ability to keep moving.

Tuesday:

6×2 Front Squats! Following up with a Chipper where you will be rowing and have wall balls that should be done unbroken in order to finish this in time.

Wednesday:

Strict Press with descending reps and building weight to a 1RM. Then we have 10 rounds for time with gymnastics movements where being smart about your or rep pacing or scaling.

Thursday:

5 x 5ea Single Leg Deadlifts for Strength. Then benchmark WOD Helen!

Friday:

Clean & Jerk EMOM to prime and prep… then we hit GRACE!

Saturday:

Partner WOD with some distance to cover on a bike!

Stainless Steel Insulated Shaker Bottle & 40oz Bottle Pre-Order!

Deadline 8/2/23 11:59PM – Order HERE!

40oz Bottle $41.99

20oz Shaker Bottle $34.99

CFK Summer Slam In-House Competition!

Get your team ready! 4 Person Teams 2 Guys / 2 Girls on Saturday – 8/26/23 @ West!

  • Sign your Team up!! (Below) Looking for a team? List your name and we will try our best to help find you one!
    • Deciding on between competing RX or Scaled? Here are some guidelines (Movements not guaranteed to be in competition, just as a guideline)
      • Rx Athletes: Wall Balls 20/14 – Thrusters 95/65 – DB Snatches 50/35 – Box Jumps 24/20 – Unassisted Pull Ups
  • How it is going to work?
    • Saturday, August 26th is where you will compete as a team to crown the winner!
    • The 3 Mondays leading up to the competition our in class WOD will count for seeding your team leading into the Competition. These WODs will be individual, but help you team. (There will be a weekly team prizes for these WODS too!) The dates…
      • Monday – August 7th
      • Monday – August 14th
      • Monday – August 21st

SIGN UP HERE!!!

Running Workshop w/ Coach Stephen

Date: Thursday – 8/10/23     Time: 6:30-7:45/8:00PM     Location: West

Looking to learn how to run more efficiently? We are going to cover the ways we run and how we can improve. We are going to take a look at each athletes gait cycle and how/what we can do to improve running form and the muscle/mobility associated with proper running.

SIGN UP HERE!!

Spots are available on first come basis!

  • This workshop will be limited to 8 athletes only so each athlete gets time and attention.
  • Cost $15 – This workshop comes with a free month of my 3 Day a week Endurance Programming for free! ($15 Value)
  • 75-90 Min workshop including short lecture, mobility assessment, gait analysis, mobilization.

Want to compete at a Sanctioned Powerlifting Meet?

Register HERE!!

North will operate a modified schedule on Saturday August 4th in preparation… 7am Open Gym, 8am CF/Community WOD, 9-11am WL

 

CFK Weekly: July 2, 2023

4th of July! 8:00AM & 9:30AM Classes!

CFK Cornhole Tournament & Potluck!!!

What is a better way to celebrate summer than with a Cornhole Tournament & Potluck!!

Friends Welcome (Must be partnered with a CFK Member)!

Cornhole & Potluck Sign Up HERE!!

Location: West       Date: 7/8    Time: 11:30

(Yes, there will be Prizes for the winners! If you haven’t checked out our Social Media you should! Our winners will be the first to get their hands on our NEW Insulated Stainless-Steel Shaker Cups!)

This Tournament will also Kick-off our Bring-a-Friend Week!! 7/8 – 7/15

Bring-a-Friend Week!!

Bring-a-Friend Week kicks off on Saturday, July 8th! Join us for the Cornhole Tournament!

  • Saturday, July 8th through Saturday July 15th!
  • This is for your Friends, Neighbor, or Family Member who always is interested in what you do at CFK and may be looking for something to change up what they are currently doing for fitness! Bring-a-friend week is for them!
    • We’d love it if y’all could come to class together but life is busy and schedules can be hard line up, Friends are welcome any class any time!
  • To make it even better, on top of getting to share the gym with your Friends & Family. Anyone who is referred by a member between July 8th and July 15th and signs up at the end of Bring-a-Friend Week…
    • The referring member (you) gets 40% your next month as a thank you!
    • The referred friend will get 40% of their first months membership as well! It’s a win / win!

Programming Sneak Peek!

Monday:

Handstand / Wall Walk Gymnastics Strength Training. Then our Threshold Metcon will test how consistent you can move!

Tuesday:

Partner Hero WOD Glen!! 8AM & 9:30AM Classes only!

Wednesday:

Weighted Lateral Lunges for Strength & Stability! We have another partner WOD that is going to test your legs and core with a single DB.

Thursday:

Power Snatch Complex! Following ups the Complex our 10 Min AMRAP will have deadlifts that aren’t particularly but require smart pacing to keep moving the whole time!

Friday:

5 Rounds for time! We are going to getting a DB up overhead and moving it over some distance!

Saturday:

EMOM Stations! Today is the First Day of BRING A FRIEND WEEK & CORNHOLE is at 11:30! Hope to see you there!

In-House 4 Person Mixed Team Competition!

Get your Teammates ready!! 2 Guys / 2 Girl!

This year we are going to have a few weeks of lead up into the competition; where you in-class score counts towards seeding come competition day!

Class WODs that will count will be on… 8/7 , 8/14 , 8/21!

The Competition will culminate with the Teams competing together on  Saturday 8/26 to crown the winners!!

RED FRIDAY SHIRT ORDERS ARE READY FOR PICK-UP!!

 

CFK Weekly: June 18, 2023

Red Friday Shirt/Tank Pre-Order!

These shirts will be available for pre-order ONLY! Please order by the deadline 11:59PM – Thursday June 22!

The shirts and Tanks are Red with Print on the front. If you would like to order multiple shirts, please submit multiple orders, 1 for each shirt. Shirts will be charged to the card on file once received from the printer. Price $20.00! Tax Included. CLICK HERE!!!!

Check out below for all the events coming up on the CFK Calendar!

Programming Sneak Peek!

Monday:

5 x 5 Back Squats + Hero WOD Randy!

Tuesday:

Chin Ups on the 2 Min for a good blend of Rep & Strength! Then we have a 21 – 15 – 9 where we want to choose our Deadlift weight wisely!

Wednesday:

Core EMOM to start off. The intervals to follow will test how well you can keep your legs moving and turning over under fatigue.

Thursday:

3 x 5 Bench Press! Our 12 Min AMRAP has ascending reps with Clean & Jerks think Grace with your weight choice and lets see how far you can make it!

Friday:

Partner WOD where the rounds will add up so try and find a pace that allows consistency as long as possible.

Saturday:

Hero WOD Jerry!

Cornhole Tournament & Bring-a-Friend Week!!!

What is a better way to celebrate summer than with a cornhole tournament!!

Friends Welcome (Must be partnered with a CFK Member)! Bring your Kids too!

Sign Up HERE!!

Location: West       Date: 7/8    Time: 11:30

This Tournament will also Kick-off our Bring-a-Friend Week!! 7/8 – 7/15

Injury / Movement Screening w/ Dr. Blake

Coach Blake will be offering free injury screens and movement assessments on June 26 from 6:30am – 8:30am, 11:40am-12:20pm and 5:00pm – 7:00pm. Blake is a Doctor of Physical Therapy as well as a fellow coach and CrossFitter who has helped hundreds of athletes move better and CrossFit pain Free. You can reserve a 20 minute time slot at the link below.

In-House 4 Person Mixed Team Competition!

Get your Teammates ready!! 2 Guys / 2 Girl!

This year we are going to have a few weeks of lead up into the competition; where you in-class score counts towards seeding come competition day!

Class WODs that will count will be on… 8/7 , 8/14 , 8/21!

The Competition will culminate with the Teams competing together on  Saturday 8/26 to crown the winners!!

These are the early details but start getting teammates ready and save the dates!

CFK Weekly: June 11, 2023

Cornhole Tournament & Bring-a-Friend Week!!!

What is a better way to celebrate summer than with a cornhole tournament!!

Friends Welcome (Must be partnered with a CFK Member)!

Sign Up HERE!!

Location: West       Date: 7/8    Time: TBD

This Tournament will also Kick-off our Bring-a-Friend Week!! 7/8 – 7/15

More Details to follow in the coming weeks but mark your calendar!! Also are you ready for our next In-House Team Competition?? Details below Week in Preview!!

Programming Sneak Peek!

Monday:

5 x 2 Push Jerk! Then we have 5 Rounds for time that will test the Threshold of your legs and shoulders!

Tuesday:

Nicole!

Wednesday:

10-8-6-4-2 Unbroken Snatches for Max Weight! Then you and a Partner will hit some row intervals for time.

Thursday:

6 x 2 Front Squats from the floor. Then we have a grind where choosing the right weight will be extremely important.

Friday:

2 Rounds for Time today where you are going to be test under fatigue to be able to “push” yourself.

Saturday:

You and your partner have some distance and reps to cover. This will be a great pacer done together.

In-House 4 Person Mixed Team Competition!

Get your Teammates ready!! 2 Guys / 2 Girl!

This year we are going to have a few weeks of lead up into the competition; where you in-class score counts towards seeding come competition day!

Class WODs that will count will be on… 8/7 , 8/14 , 8/21!

The Competition will culminate with the Teams competing together on  Saturday 8/26 to crown the winners!!

These are the early details but start getting teammates ready and save the dates!

CFK Weekly: May 28, 2023

Murph Schedule

-Monday 5/29-

One Class: 8:30am Both Locations – Group Start!

Have to work? We will be doing 6:30am Heat at West so you can pay tribute &  get your workout in!

Programming Sneak Peek!

Monday:

Murph! One Class 8:30am Both Locations!

Tuesday:

6×2 Building Strict Press! Then we are going to be doing Sets on the 1:30 When we want to move the weight fast to accumulate Cals on the Rower.

Wednesday:

5x10ea Building Suitcase Deadlifts. Then we have 5 Rounds for Time that will challenge your posterior chain, working at a consistent pace though the rounds is idea here!

Thursday:

Heavy Back Squats! We are focusing on Squat Depth and Squat Mobility today so we can maximize your squatting potential.

Friday:

6×3 Building Hang Power Snatches. Then a 21-15-9 that will test you core and grip!

Saturday:

Partner WOD with the Curtis-P Complex.

 

CFK Weekly: May 14, 2023

Murph Schedule

-Monday 5/29-

One Class: 8:30am Both Locations – Group Start!

Have to work? We will be doing 6:30am Heat at West so you can pay tribute &  get your workout in!

Not Ready to tackle it Solo? Let us help you find a buddy to get it done!

– Put your name on this sheet & we will do our best to pair you up! –

Programming Sneak Peek!

Monday:

5×2 Push Press! Then we have a descending / ascending rep scheme that will challenge your to move through one and grind out another get your shoulders and legs ready!

Tuesday:

EMOM for Reps today! The goal here is consistent repeatable efforts!

Wednesday:

If you love moving a barbell today is your day! We have 3 different lifts with 1 lift every 0:30.

Thursday:

Partner WOD! You go, I go work through and round then cheer your partner on to get though some reps that will become challenging over time!

Friday:

We are working some OH Stability to start your Friday off. Then we are going to be moving a Barbell through 2 different lifts that should be unbroken and fast to start. Can you hang on to you pacing will be the challenge.

Saturday:

Chasing Annie!

USAW Weightlifting Meet ONE WEEK AWAY!!

CFK will be hosting a USAW Meet 5/20/23!!

Info & Registration HERE!

Murph Prep Challenge!

 

This year we are celebrating and prepping for Murph all month.  Starting Monday May 1st we are running a daily challenge / competition leading up to completing Murph on Memorial Day Monday May 29th. The last day to get points will be Sunday May 28th.

Here is how to participate…

  • Log running at least 1 mile every day, it will be loaded in Wodify to complete, but not a race for time.
  • Complete the daily Murph prep exercise, sets, reps, etc.  Also will be in Wodify and not necessarily for time.
  • Consume a minimum of 100oz of water daily, again tracked in Wodify.
  • Bonus, post a photo, with proof it’s you, of a healthy food choice made that day.  It can be a meal, food swap, no judgements made…do your best. (Tag CFK & post to our FB Group)
  • One point will be awarded for each of these completed, they will be calculated daily, no back tracking and adding later.

The person with the most points at the end of the month wins!  Wins what you ask???

A weight vest from 5.11 Tactical!

In the case of a tie, all will be placed in a hat and pulled at random

Looking to Add Accessory Strength or Improve Your Cardio?

 

Coach Stephen has a program option for you!

CFK Build is 3 day a week Strength and Hypertrophy work designed around our weekly CrossFit programming.

CFK Endurance is a 3 day a week Running Program to build a better engine and get ready for you next 5k – 10k.

Each program is $15 a month added on to your monthly membership contact Coach Stephen for more details. [email protected]

CFK Weekly: May 7, 2023

USAW Weightlifting Meet ALERT!!

CFK will be hosting a USAW Meet 5/20/23!!

Info & Registration HERE!

Programming Sneak Peek!

Monday:

Squat Cleans in a 21-15-9 that will turn into a bit of a grind but keep moving and chip away at the reps.

Tuesday:

We are going to start with some hip and shoulder Strength/Stability. Then we are moving a DB and ourselves to get through the assigned rep. This one will be a shoulder burner!

Wednesday:

You and a Partner have a distance to cover in this Pacer! Every 2 Min we will have a some work to do but keep yourselves moving!

Thursday:

Heavy 3 Deadlift! Then we have a EMOM that will utilize how we preformed on the Deadlift and see how consistent you legs can output across the rounds.

Friday:

Heavy 10 Bench Press! Then it will be time to get meaningful reps and volume in! Choosing an appropriate scale if needed make a difference in this Chipper!

Saturday:

You and a Partner have work to complete. Trade off as needed and get the work done!

Murph Shirt Pre-Order!

*Shirts are Ordered from Veteran Owned local company 7five Clothing*

These shirts will be available for pre-order ONLY! Please order by the deadline 11:59PM – May 10th!

ORDER HERE!

The shirts are Black with the print as shown above. If you would like to order multiple shirts, please submit multiple orders, 1 for each shirt. Shirts will be charged to the card on file once received from the printer. Price $20.00! Tax Included.

Speaking of Murph- Scroll down and find out how to will a 5.11 Tactical Vest!

Murph Prep Challenge!

This year we are celebrating and prepping for Murph all month.  Starting Monday May 1st we are running a daily challenge / competition leading up to completing Murph on Memorial Day Monday May 29th.

Here is how to participate…

  • Log running at least 1 mile every day, it will be loaded in Wodify to complete, but not a race for time.
  • Complete the daily Murph prep exercise, sets, reps, etc.  Also will be in Wodify and not necessarily for time.
  • Consume a minimum of 100oz of water daily, again tracked in Wodify.
  • Bonus, post a photo, with proof it’s you, of a healthy food choice made that day.  It can be a meal, food swap, no judgements made…do your best. (Tag CFK & post to our FB Group)
  • One point will be awarded for each of these completed, they will be calculated daily, no back tracking and adding later.

The person with the most points at the end of the month wins!  Wins what you ask???

A weight vest from 5.11 Tactical!

In the case of a tie, all will be placed in a hat and pulled at random

Nutrition Coaching with Coach Jody!

Curious about the Nutrition Program at CFK?  Coach Jody will be available following the 9am Community WODs to provide an overview of the nutrition program and to answer any questions you may have.
  • Saturday, May 13th at 9:45am – CFK West

Looking to Add Accessory Strength or Improve Your Cardio?

 

Coach Stephen has a program option for you!

CFK Build is 3 day a week Strength and Hypertrophy work designed around our weekly CrossFit programming.

CFK Endurance is a 3 day a week Running Program to build a better engine and get ready for you next 5k – 10k.

Each program is $15 a month added on to your monthly membership contact Coach Stephen for more details. [email protected]