Week In Preview June 30, 2019


The three big lies: I am what I have. I am what I do. I am what other people say about me.”

— Henri Nouwen

Supplement Spotlight:

Extreme Endurance Packets

Extreme Endurance packets are proven to reduce lactic acid and muscle soreness while increasing anaerobic stamina. An increase in anaerobic threshold reduces the body’s oxidative stress. Honestly, who doesn’t want less stress? Available in full size and travel packets, XEndurance is the perfect supplement to add to your travel routine while crushing those home WODs.

Upcoming Events:

July 4th

We’ll have ONE WOD at each location on July 4 (Thursday), at 9am. All other classes are cancelled, so come out and start your Independence day off right!

Powell Parade & Picnic

Speaking of the 4th, CFK will be at the Powell Picnic and Parade at Powell Station Park, right down the street from Powell High School. We’ll be set up by 10am and the parade starts at noon with picnic to follow. Bring your kids and stop by our booth to hit the “CFK Obstacle Course!”

Bring A Friend Friday

It’s this Friday! All classes at both gyms are FREE for your friends, family, co-workers, or anyone else you can sedate long enough to kidnap and drag to the gym! Please forward them this waiver in advance so they can get it filled out ahead of time. And don’t worry, it WON’T be Squat day.

Camping Trip July 12-14

Pack your bags because CFK is taking on the great outdoors! CFK has rented a pavilion and a loop of group camping sites at Bandy Creek Campground July12-14 (Fri, Sat night). Come one, come all! We’ll have hiking, running, biking, yoga, and good company with potential for a musical hoedown for all of you musically inclined athletes. RSVP here to reserve your spot!

2019 Summer Slam: “I AM CFK” Lifestyle Challenge

I know, kind of sounds sexy and fun, but not really?  Well listen up because healthy habits are exactly that. Summer of 2019 is here, will you demand results from yourself or put it off for another day?  Don’t miss your opportunity to see massive GAINZ in 6 weeks when you fully commit to the CFK WAY.

Check out this Blog for more details:  I AM CFK 2019

Weekly WODS:

Monday – Squat Day

As we finished up last week with buns of steel we’re getting back to the grind early. Focus will be on tempo this week. We’ll finish off with a quick burner of 200m runs, calories on the bike (or rower), and strict pull-ups. Don’t have them? If only we had a CFK Pull-up Program….

Tuesday – Suns Out Guns Out

We’ll start the day off with some handstand push-up progressions and skill work, then flow into a metcon with more practice. Rowing, man-makers, max HSPU, need I say more? Naturally, we’ll finish the day off with some good old fashion bicep curls. Come and get some bulging biceps guys and gals.

Wednesday – Double AMRAP

It’s all about the snatch. We’ll begin the day with some strength and skill work on full snatches. Yes, FULL squat snatches! To follow we’ll be doing two AMRAPs of hang power snatches and box jumps with rest in between. Get those legs ready.

Thursday – Loredo Hero WOD

Get your mind right as we honor one of the fallen this Independence day with “Loredo”. All body weight movements: air squats, push-ups, lunges, and a run. We’ll finish the morning off with the CFK Flexi Flow. Come with intent to work hard and sacrifice some sweat in honor of those that sacrifice their lives so that we GET to go to the gym.

Friday – Friend’s That Sweat Together Stay Together

We’ve got some dumbbell work and cardio coming at you this Bring A Friend Friday. Prepare to knock out multiple rounds of 2:30 AMRAPs with rest in between. Jump rope, DB deadlift, DB hang power cleans, and calories on the bike or rower. Get ready for a smooth and steady burner with your buddy!

Saturday – Community WOD

Bring your friends and everyone you know two days in a row! We’ve got a sweet and spicy EMOM planned out with calories on the rower, step-ups, hollow rocks, and everyone’s favorite- burpees! Start your weekend off right with good company and a good sweat.

Saturday – CFL2

It is literally a dream come true! The day has finally arrived.. DEATH BY BURPEES! Don’t worry, if burpees aren’t your jam we’ve got a heavy deadlift and arnold press EMOM to help prepare the mind for this encounter. Get excited y’all! Just remember, we’re doing this for longevity. You’ll never need Life Alert as long as you’ve got burpees.

 

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?