“Any weight you make is better than any weight you miss.”
-Greg Everett, Catalyst Athletics
Try CFK Burn!
CFK Bun combines fast paced cardio with moderate-load weightlifting to provide a quick, hard-hitting workout. We’ll combine plyometrics and cardio with, dumbbells, kettlebells, plates, wall balls, and slam balls. If you want fast-paced aerobic capacity training, CFK Burn is for you.
Think of it as CrossFt without the complicated movements! Still makes you strong, still makes you fit, still challenges the crap out of you and for many, Burn will deliver better results due to the reduction of complexity and joint impact.
Don’t want to give up the strength work? No worries there. Since Burn is a 30-minute class, it’s a great opportunity to add in individualized accessory strength & skill work (after COVID-19 of course, when we can all stick around before/after classes).
In Burn, we apply the same basic principals of training we use in all of our classes. The 30-minute class time gets you in and out quickly, and on to the rest of your day. No extra fluff, no fillers, just hard work. It’s the most efficient use of 30 minutes you’ll find!
Our new class schedule rotates daily, so check out the full schedule of classes HERE (scroll down for North’s schedule), and make sure to pre-register for all classes in the Wodify app!
Weekly WODs (CrossFit):
Monday – “Rannie”
We’ll be testing our gears in our opening workout of the week. Our workout today is a version of the classic benchmark workout “Annie”. However, during “Rannie” we will throw in a 4oo meter run in after each set of double-unders and sit-ups. The most exciting part is that you’ll be able to brag to your friends about how hard this one was with a mask on!
Tuesday – Long Lost Friend
We know ya’ll missed taking the barbell for a ride! Our workout today is a 16 minute AMRAP of higher volume air squats, light hang power snatches, and pull-ups. For the gymnastics movement in our workout, select a version of the pull-up that you can accomplish in no more than two sets when fatigued.
Wednesday – Smurf
What color will you turn when you do an all out “masked” effort on the assault bike followed 50 up-downs? The only way to know is to show up and show out. We’ll be bringing the intensity level to 100 in our workout for today.
Thursday – Back to the Basics
The squat is arguably one of the most important functional movements in Crossfit and in life! The weights on the bar for this week’s squat cycle workout should feel light and snappy. Your coach will be more than happy to help you find a load that you can dominate as we reset back to 60% of our pre-pandemic squat numbers.
Friday – 16-Minute Seesaw
We’ve got a moderate duration workout at the end of our work week! We have a sixteen minute training EMOM of seesaw bent-over rows, hollow holds, farmer’s holds, and wall balls. It’s a perfect chance to get grippy.
Saturday – Crossfit/ Level 2
Our workout today is in EMOM format. Our workout consists of an overhead dumbbell complex, short running intervals, and pull-ups. If you join us for level 2 you’ll have an awesome added finisher with a red-band and lots of reps!
Saturday – CFK Burn
Ready to burn? Our workout is a 15 minute AMRAP of push presses, alternating step-ups, and calories on the rower. Our goal is to smash those calories with tons of intensity and get to the dumbbells ASAP!