Week In Preview, January 17th, 2021

 “I’ve failed over and over again. And that is why I succeed.” 

– Michael Jordan

Coach’s Corner:

Recovery Crash Course Series



Coaching doesn’t stop once an athlete is injured. It’s easy for a trainer to say “Go ride the bike for 30 minutes and we’ll see you back tomorrow”. We would like to think at CFK we dig a little deeper. In fact, we enjoy getting into the weeds with our athletes!

Check out this blog post from Coach Wayne and on how he would adapt a training plan for a potential client with chronic knee pain!

Featuring CFK’s Very Own Phillip Burgess!!




Weekly WODs: 



Crossfit  – Foot Work Practice

If you haven’t ever done a split jerk then today is your day. Our two part conditioning contains ten minutes of split snatches and sit-ups followed by 3 minutes of max bike calories. It’s important to lower the load if you can’t own the split position. It’s a great day to prime new motor pathways.

Burn – Static Sweat Session
In our alternating 3 movement 15 minute EMOM we’ve got devil’s press, hollow holds, and rower calories. You might want to take a chance today with some heavier dumbbells for the devil’s presses!


Crossfit  – Hinge Pattern Practice

Hold onto your hamstrings! We’ve got 6 rounds of explosive speed and strength planned for day 2. Our movements include box jumps and deadlifts. Athletes will need to pick their deadlift loads wisely in order to add weight in the second half of the workout.

Burn – Drop it Like a Squat
We’ve got a longer duration AMRAP for today’s burn class. Athletes will push the pace on a 200 meter run, abmat sit-ups, and dumbbell front squats. Our workout will test each athlete’s ability to get after the runs after large sets of squats.


Crossfit – Test Day + “Punch Out”

We’ll take 20 minutes to build to a heavy 3 rep thruster followed by a task priority conditioning WOD. Our workout will see how fast you can blast through a lengthy running interval, 30 thrusters, and 30 lateral burpees over your bar.

Burn – Shoulder Sizzler
It’s a great day to find out how long 45 seconds actually is! Each movement in today’s workout will be performed for 45 seconds followed by a 15 second rest. Our 3 round workout includes push-ups, plate ground to overhead, jumping lunges, and ring rows.



Crossfit – Lower and Slower

Our workout for today will be a great time to test your endurance. All movements will be performed at about 70 percent of each athletes maximum effort. Some of the movements include double-unders, Russian Swings, goblet reverse lunges, toes-to-bar, and single kettlebell suitcase carries.

Burn – Scorpion King
Our buy in and cash-out style workout has 400 meter bookends. In between our runs we’ll be smashing double dumbbell deadlifts and box jumps. It’s key to pick a box height we can move consistently with today.


Crossfit  – Push/Pull Day

It’s all about chest and back today as we tackle 3 minute intervals of 500 meter rows and floor presses in the remaining time. It’s best to pick a rowing distance you can knock out in under 2:00. You’ll be leaving the gym with a proud chest in no time!

Burn – Death By Thrusters
You did read this correctly. “Death By Thrusters” is coming your way! It’s an ascending rep EMOM workout of thrusters that increases by 1 rep until the time cap. Good luck and stay in the fight.


 Crossfit/ Level 2  – Both Classes will Perform the Same WOD

We’ll work to a heavy 1 rep squat snatch at the beginning of both classes today. We follow it up with an “Isabelish” style conditioning workout. Our workout is 30 power snatches for time with 5 front squats added at the top of every minute. In this workout, you should feel like you can perform 3-5 reps of power snatch at any time.

Burn – Saved By The Bell
Hate Burpees? We do too! However, you’ll get a break from burpees as you perform large sets of kettlebell swings and bike calories today.

Recovery Crash Course : Patella Tendinitis

“Are you moving poorly because you are in pain? Or are you in pain because you are moving poorly?
-Gray Cook


 Guess how good you’re getting at box jumps by not doing them?

Are you tired of being nervous on box jumps, lunges, or step-up during the pre-wod brief? Some things don’t get better with time and,  it’s at that point that we must seek other avenues of approach. Many athletes have used the coaching staff at CFK as a resource in pain management. We’ve seen athletes make major strides in their performance by training movement patterns to fix problems.

As a student physical therapist assistant and lifelong fitness enthusiast, I’ve gained an appreciation for human movement patterns. It’s not uncommon for me to spend a Saturday night researching new ways to dial in an athlete’s squat (Nerdy, I know..), or searching for creative ways to decrease persistent elbow pain. Some of my most enjoyable times coaching have been showing athletes  how to perform special mobilizations and stretches that alleviate pain and eliminate stiffness.

CFK has a set of principles that allow the coaches and athletes to strive for fitness gains while reducing the risk of injury. Our principles, or the 3’Ps as you may have heard them called hold true in any aspect of training or rehab.  If you’ve heard the 3 P’s in class you’ll be happy to know that they are also used in our injury recovery sessions. If you have no clue what the 3 P’s are, let’s review.

Positions:  Every movement has a specific positions that must be achieved.

Parameters:  These are movement guidelines that help athletes move safely and reduce injury

Progressions:  Each movement has a specific progression or regression depending on the needs of the athlete.

What’s Patella Tendinitis and What Causes It?

 Patella Tendinitis is caused by overuse, and is typically seen in athletes that perform repetitive explosive exercise. Overuse of this tendon is caused from high compressive force causing small tears in tendon tissue leading to inflammation and swelling. It’s characterized by pain coming from the inferior aspect of the knee cap, and is often confused with quadricep tendinopathy that is located above the knee.


Immediate Actions to Take

This particular injury is from overuse, so athletes should take extreme caution in exercise selection. Providing an atmosphere where the tendon can actually begin healing and not become re-injured is critical. Many of the exercises I would suggest would reduce the load on the tendon, but provide a strength building stimulus to surrounding muscles.


Load Tolerance is the Name of the Game


Goal #1:  Stiff Tendons are Strong Tendons

My plan of attack at the beginning stages of this injury is to build stiffness in the patella tendon. By creating  tendon stiffness our load capacity for exercise and movement increases. Isometric loading keeps muscles in one position and does not allow them to contract or lengthen.  These types of exercises are usually performed in static positions. Exercises like wall-sits and spanish squats will be used to provide a stimulus to nearby muscles(quads, glutes, hamstrings), but not allow compressive force or friction to be placed on the injured tendon.

Ex. 5 sets of 45 second Spanish Squats

 Ex. 5 Sets of 45 second Wall Sits

*Shoutout to Phillip Burgess for the awesome technique!

Goal #2: Single-Leg Strength

It’s always important to add single leg training to any exercise  program.  Single leg training addresses any asymmetries  or weaknesses that are likely to go unnoticed in double limb stance. The term Isotonic used to describe the consistency of speed across a full rep of a movement. Isotonic movements allow the athlete to move throughout the full range of motion without tension change in the muscles.  We will be performing a variety of exercises in this portion that include Bulgarian split squats, split squats, and reverse lunges. Our focus will be increasing our load tolerance and accessing range of motion on the injured side.

Ex. 3-4 Sets of 15 quality Bulgarian split squats with a focus on stability and control



Goal #3: Take Flight Again

Now that we’ve built the pre-requisite load tolerance for more normal activities we can begin to introduce jumping exercises.


Goal #4: Back to Bending Bars and Causing PRs

You can return to training at this point, but it’s always a good idea to keep the rehab exercises in your back pocket to avoid future injuries. It’s a good idea to use these as accessory movements post-workout in order to keep your tendons strong and stiff.


Week In Preview, January 10th, 2021

 “A man’s health can be judged by which he takes two at a time – pills or stairs.” 

– Joan Welsh

Personal Training Spotlight:


Are you training or are you just exercising?


So what is exercise, and how does it differ from training?

In a nutshell, exercise is physical stress . An unfortunate aspect of this type of stress is that it lacks specificity. Stress from exercise can take many forms, but we are most concerned with the stresses that occur within the four walls of the gym.  This is excellent for a great majority of people, but can sometimes fall short for athletes who want to see more precise results. Think of exercise as just “going through the motions” at the gym, and hoping to achieve those goals you’ve been striving for. In this type of training there will always be a higher likelihood of being unsuccessful at achieving specific personal goals.

Training is more goal-oriented, and is the culmination of  specific training efforts. The  specificity of training allows for athlete growth, long-term health, and injury-reduction.  Now more than ever, we have the ability to access a never-ending library of fitness media. However, incorrect implementation of these types of fitness programs can lead to overtraining and hinder the “Stress/Recovery/Adaptation” cycle which is critical for success. Our coaches are prepared to deliver training, and not just “exercise”. We implement specific programs to help athletes reach their goals, and are there to guide athletes every step of the way.

Every member of CFK has a different goal, and each athlete deserves a unique strategy in order to reach their goals. Our coaches are committed to making the most out of each training session, and  providing constructive feedback to improve your performance.


Are you content with just exercising, or do you want to train? Let us know if you would like to learn make the most of your training sessions by linking up with a coach for PT!

Click HERE to contact us!




Weekly WODs: 



Crossfit  – Grip Gauntlet

Today’s workout is going to tax the back, shoulders, and grip. We have a 3 round conditioning workout of renegade rows, deadlifts, and double-unders. Our focus will be keeping tension out of the shoulders even after performing large sets of no-pushup renegade rows. If we stay loose and release tension we should be able to crush large sets of double-unders.


Burn – Dip, Drive, Jump
We’ve got a dose of double dumbbell hang power clean & jerks and up-down box jumps planned for day 1.  Our EMOM style conditioning workout will be followed by a static glute pump session.


Crossfit  – Push Pull

Our push pull style workout for the day incorporates both strict and kipping elements. We begin class with a skill session dedicated to either strict or kipping pull-up development. Our conditioning piece will be  three 5 minute AMRAPs of strict pulling and pushing. We have hand-release pushups, biking, and pull-ups.


Burn – Tabata Tuesday
Pick your numbers wisely in this workout. Our goal is to try to achieve the same number of reps across all 8 rounds of each movement. Athletes will be working for 20 seconds followed by a brief 10 second rest. Movements include jump squats, ring rows, strict dumbbell press and calories on a machine of their choice.


Crossfit – All Kinds of Options

Our skill portion at the beginning of class gives athletes a great opportunity to develop their technique with the overhead squat with a moderately heavy load. Athletes will pick their poison in the conditioning session and see if the dumbbell squat clean or alternating dumbbell squat snatch is right for them! We will also be getting after  up-downs in our conditioning.


Burn – Good Luck Chuck
We see this type of workout fairly often in burn class! Our workout is 5 three minute intervals of goblet squats box step ups, Russian Swings, and running. It’s a good idea to scale the run today in order to finish in approximately 45-50 seconds.


Crossfit – Diving into The Dip

Our 25 minute EMOM workout for today will focus on the box and ring dip. Other movements include single dumbbell front-rack box step ups, cardio intervals, and planks.


Burn – Hot Seat
 Don’t be scared it’s not “Death Row”, but it’s close! We have an alternating EMOM of 12/10 calories on the rower and 12 burpees EMOM for 16 minutes.


Crossfit  – Gymnastics Tune-Up

Ready to polish your skills on the bar muscle up? Our workout today is a great opportunity to get a significant amount of practice on the muscle-up even if you can string many of them together. We’ll also be knocking out box jumps and push jerks between our efforts on the higher skilled gymnastics movements.


Burn – Double DB Isabel For Time
Today’s workout is 30 double dumbbell snatches for time followed by two rounds of grunt work. The grunt work following our dumbbell Isabel has lots of walking lunges and farmer’s carries.


 Crossfit/ Level 2 – Cleaning Crew

Both classes are all about the clean! We have a five round conditioning for each class that will consist of running, power cleans, and hang power cleans.

Our level two class will build to a 1 rep max power clean in their added strength session.


Burn – Run Like The Winded
We have large sets of wall balls, dumbbell power cleans, and short running intervals. The runs will be your opportunity to refresh those legs!

Week In Preview, January 3rd, 2021

“Moving isn’t important, until you can’t.”

– Gray Cook

Supplement Spotlight:

Black Market Raw Creatine

In order to progress in Crossfit your body must adapt to the demands placed on it each day. If you are consistently challenging yourself with the appropriate doses of intensity then you’ve most likely seen results through improvements in strength and endurance.

In Crossfit, power production is the name of the game.  The energy needed to perform intense exercise as well as muscular contractions is fueled by Adenosine Triphosphate (ATP). Most know ATP as the muscle cell’s energy currency. BlackMarket’s Raw Creatine helps to convert creatine phosphate into ATP to fuel intense exercise. Creatine is one of the most highly researched and proven sports performance supplements on the market. It’s no wonder why athletes have been supplementing with it for years. Get Some and Get At It!



Weekly WODs: 



Crossfit  – Threshold Training

The goal is to thrive and not just survive in today’s workout. We’ll be testing our gears as we try to maintain an 80 percent effort during our toasty ten minute conditioning workout. It’s a great day to try to keep your heart rate in check during today’s devil’s presses and box jumps. We’ve also added pistol practice to the front end of today’s workout.


It’s all legs on day one! We have bike calories, ring rows, and wall balls. It’s best to choose a wall ball option you can crush 15 to 20 reps with repeatedly.



Crossfit  – Baseline I

We’ve got three baseline tests this week starting with a bodyweight endurance test. We have a max effort 1 mile run followed by an AMRAP of “Cindy-ish” movements! Get ready for lots of squats, hand-release pushups, bar-muscle-ups, and pull-ups.


We’ve got an awesome double EMOM pump session planned for day 2. Movements include push-ups, box dips and box jumps.




Crossfit – Baseline III

Our second test gives athletes 25 minutes to build up to a heavy single ground to overhead. Athletes can go overhead using the clean and jerk or any snatch variation they choose.  Our conditioning piece is a five minute AMRAP of double-unders and ground to overhead.


Our 14 minute AMRAP will smoke the shoulders and grip. We have American swings, goblet lunges, and calories on a machine of your choice.



Crossfit – Quality Strength Session

It’s all about the gains on day 4! We have four rounds for quality of  tempo dumbbell rows, Turkish-get ups, dumbbell front rack holds, and weighted sit-ups.


Burn workout number four this week is a great test of upper-body endurance. We have an alternating training EMOM of dumbbell shoulder to overhead and dumbbell hang power cleans. We’ll separate each weightlifting minute with a 200 meter interval run.



Crossfit  – Baseline II

It’s the last test of the week, and we’ve saved the best for last. Athletes will have 20 minutes to build to a heavy 3 rep back squat followed by two 3 minute intervals of max bike calories and burpees. Get ready to huddle up for a pre-WOD prayer!


Our goal for our burn bodyweight triplet is to stay moving the entire 14 minutes. Athletes will be performing singl- unders, burpees, and air squats.




 Crossfit/ Level 2 – Salute The Glutes

It’s all about legs on Saturday! We have a 2 round workout of Russian Swings, rower calories, and box jump-overs. Your legs should feel quite heavy after completing 100 reps total of each of these movements. Level 2 will have an added barbell back-rack lunge session.


Our Saturday Burn class is unique because it will be performed on a running clock. Athletes should expect to run and perform many different movements with a set of kettlebells or dumbbells. Some of the movements include push press,  alternating snatches, and front rack lunges.

Week In Preview, December 27th, 2020

“Luck is what happens when preparation meets opportunity.”

– Seneca

Coach Alex’s Challenge


All goals in life and in the gym require effort. Your first pull-up, muscle-up, or pistol doesn’t just happen by chance.  Higher skill movements require dedicated time and practice in order to achieve mastery.  Athletes that begin Coach Alex’s challenge will have a one-on-one goal setting meeting with coach Alex followed by weekly mile marker challenges that help athletes in reaching their unique goals.

 Coach Alex is ready to help you with a personalized plan, and assist you with staying accountable throughout all of it.

Sign Up Now!

Click HERE



Holiday Schedule

Thursday, December 31 (New Year’s Eve) – Limited Hours

 West Location – Last Class 6:45 pm Burn
North Location – Last Class 6:30 pm Burn

Friday, January 1 (New Year’s Day) – Limited Hours ( NYD WOD)

Both Locations:

9 am – Burn
9:45 am – CrossFit
11 am – Burn
11:45 am – CrossFit
12:45 pm – CrossFit

Weekly WODs: 



Crossfit  – When I dip, You Dip, We Dip

Welcome to the swoll patrol! We’ve got strict dips, biking calories, and slam balls in our ascending ladder AMRAP. It’s best to pick a dip option that you can complete 10 reps with when you’re fresh for this workout.

It’s a quick and dirty AMRAP of running intervals combined with the benchmark workout “Cindy”.



Crossfit  – Snatch Complex + Rower Pace Practice

We begin class with a squat snatch complex that includes the full squat snatch, overhead squat, and squat snatch from the hang position.  Pacing is critical in our conditioning as we try to find a repeatable 500 meter rowing effort between intervals of pull-ups and squat snatches.

Our workout is a 15 minute EMOM of alternating movements. It includes kettlebell push press, kettlebell sumo deadlift high pulls, and up-downs.




Crossfit –  GOAT Practice + Buy In, Cash-Out Conditioning

Got any glaring weaknesses? We all do unless you’re Matt Frazier, and even he has things to work on! We’ll spend the first half of class furthering our development of the handstand.  Our workout begins with a 400 meter buy-in run. Upon completion of the run athletes will crush 5 rounds of double-unders and dumbbell hang power cleans. Our reward for completion of 5 rounds of work is another 4oo meter run.


It’s lots of legs in our 3 round workout. We’ve got rower intervals, dumbbell hang squat cleans, and sit-ups.



Crossfit –  “Ball Drop”

Whatever you do don’t drop your ball! Our New Year’s Eve workout is a lower body burner. We have an AMRAP of wall balls and bike calories followed by rest a 1 minute rest. Our rest period will be followed by an additional AMRAP of a max wall ball hold in the bottom of the squat. Athletes will be penalized for dropping their balls.


We’ll climb the ladder and go back down as we complete kettlebell swings, push-ups, and tuck-ups.



Crossfit  – NYD WOD “The 2021 Experience”

2020 has left the building and it’s time for a sweaty grinder! Our theme is 21 reps of each movement. We have push press and box step ups. Every 3:00 on the minute athletes will execute 21 sit-ups.


Burn – NYD WOD “The 2021 Experience”
Our Burn version of the NYD WOD! Exactly the same as CrossFit, but we’ll ring in the new year with dumbbells in the Burn classes.




 Crossfit/ Level 2 –  Pump up the Volume

These aren’t rookie numbers we promise you! Our workout is a descending rep ladder of deadlifts and muscle ups. Our workout has tons of volume. It’s best to scale the weight on the barbell to something that allows each athlete to complete 5 touch ‘n go reps at a time.  If you haven’t been training consistently it’s a great day to pull back on weights and reps in order to train great movement.

Level 2 has an added skill session devoted to developing the transition for the ring muscle-up.


It’s a spicy alternating EMOM of bike calories and burpee box jump-overs. Our goal for today’s workout is athletic movement across the box.

Week In Preview, November 8th, 2020

“A winner never stops trying.”

-Tom Landry

Event Spotlight

On Saturday, November 21st we’ll be hosting our annual Travis Manion WOD. The proceeds for this event will support veterans, their families, and families of fallen veterans.  The workout for this event consists of 7 rounds of 400 meter running intervals and 29 Back Squats. The weights and variations of the squat will be altered to allow all athletes to participate. Come out and show your support for this awesome cause. Here’s how you can register.

Registration Fee: $29 (Individual workout), $58 (Partner workout) – includes event T-shirt, pictured below!

*Register by October 28 to guarantee a shirt day-of. Last day to register is November 9

How to Register: Click  Here for North, Click Here for West

Date: Saturday, November 21

Time: 10:00 AM

Location: CFK West & CFK North

Who’s Welcome: EVERYONE! Share with friends!

Weekly WODs: 

Monday  –  Squat Day 2-Rep Max

We’ll be putting some heavier weights on our backs this week as we take 20 minutes to build to a 2 rep max back squat. Our conditioning consists of light weight back squats and up-downs over the bar.  We want athletes to go unbroken throughout the conditioning. The goal is to stay moving at all costs!


Tuesday  – Chesty Puller

In honor of the Marine Corps birthday we’ve got a push pull workout. Class will begin with a 2 rep max strict press. The weights for our strength session should be challenging, but allow us to keep our knees fairly straight as we press. Our coaches wouldn’t want you to cheat yourself by bending your knees. Our conditioning will give us a great mix of pushing and pulling with the dumbbells. Some of the movements include the renegade row and push press.


Wednesday  –  “Hansen”

We’ll thank the men and women that have served our country with a hero WOD on day 3. The benchmark workout Hansen consists of burpees, kettlebell swings and sit-ups. There will be 30 reps of each movements in this workout.It is likely that some athletes may need to scale the reps down in order to reduce the workout’s volume.


Thursday  – Rings and Rowers

Are you a champion on the rings?If so, you’re in luck. We have rowing and ring muscle-ups. Today’s workout is lots of pulling and lots of lats!


Friday  – Double Under Doozie

Christmas has come early this year in the form of heavy deadlifts. We have a 2 rep max deadlift followed by a conditioning ladder. Our workout is a descending rep couplet of double unders and deadlifts. Athletes will add weights to their barbell after each round.


Saturday  –  Crossfit/ Level 2

Our workout this weekend is all about the midline. We’ve got a 3 part workout that includes a skill session, conditioning workout, and an ab finisher. Our workout includes dumbbell step ups, box jumps, and toes to bar. We’ll use our skill session to prime ourselves for the type of toes-to-bar variation we plan on doing in the WOD.


Saturday  –  Burn

We’ve gifted you with wall balls, burpees, and bike calories in today’s burn class. Our goal today is to pick an appropriate volume of squats. Newer athletes may be better off reducing the volume of today’s workout in order to avoid excessive soreness. If you’re a seasoned athlete you may consider scaling up your wall ball weight!

Week In Preview, November 1st, 2020

“Is that it?”

Tia-Clair Toomey after hearing Dave Castro announce the details of “Atalanta.”


Swag Spotlight:


Hey CFK, get your orders in for our winter Skyline Hoodies!

Samples for sizing will be available to try-on at West through Wednesday 11/3, and at North Thursday through Monday 11/9. Deadline to order is end of day on 11/9!

Price: $35 each

Submit your orders and view sizing chart HERE

Weekly WODs: 

Monday  –  Power up your Pecs

Our conditioning piece is a spicy couplet of hand-release pushups and power snatches.  The goal for our conditioning workout is to go unbroken through the our power snatches and hand-release push-ups. Our post-workout pump will be a short bro-session of bench press.


Tuesday  –  The Rebate

Did you get your butt kicked doing Crossfit Open workout 20.2 a couple of weeks ago? That’s okay we’ll retest our longer duration open workout once again with a new strategy. Our 20 minute workout of dumbbell thrusters, toes-to-bar, and double unders is sure to challenge every athlete. If you found yourself swinging on the bar uncontrollably in the last few minutes of this workout it might be time to try a new break up strategy for toes-to-bar from the start.


Wednesday  –  Punch and Pray

We’ll be getting under some heavy weights to start the week off.  We have the final retest of our 3 rep max clean and jerk in the first portion of class. Our conditioning couplet will smoke the legs and the forearms as we crush assault bike calories and hang cleans. If high intensity cycling isn’t your thing (or you’re just scared) we’ll have a running interval option to sub for calories.


Thursday  – “Death Row”

This one is always an extreme challenge for most athletes. We’ll be trying to hold on as we add one rowing calorie or one burpee to our previous “Death Row” score. If you haven’t done this workout then it’s a great day to stay conservative. “Death Row” can turn into a train wreck in later rounds if an athlete becomes overly ambitious. We’ll have calorie and burpee rep schemes prepared for our “Death Row” newbies.


Friday  – Liar, Liar, My Arms are on Fire

It’s grip city in today’s workout. We’ll be performing 15 Chest to bar pull-ups followed by Russian swings and goblet squats. If Chest-to-Bar pull-ups aren’t in your wheelhouse we’ll find a pull-up option that allows you to get off the bar in no more than two sets.  We would like to see unbroken Russian swings during the entire workout so choose wisely.


Saturday  – Crossfit/ Level 2

Don’t dodge the the deadlifts this weekend! Our workout is filled with them. We have an buy in style interval run followed by a large number of moderately heavy deadlifts and box-jump overs. Our workout will end with an interval run “cash-out”.

Level 2’s class will have an added core strengthening EMOM from our competitor’s programming. Athlete’s will alternate through three static movements for five cycles. The movements in our level 2 EMOM will include the ring front leaning rest, active squat hold, and the hollow hold.


Saturday  –  Burn

There will be no swings left behind in today’s double AMRAP. We have lunges, tuck-ups, American Swings, and Russian swings in today’s burn class. If you aren’t too enthusiastic about going overhead in the American swing we can always modify to the eye-level Russian swing.

Week In Preview, Saturday October 25th, 2020

“Talent without grit is just potential. Talent plus grit is unstoppable.” 

-Ben Bergeron


Event Spotlight:

On Saturday, November 21st we’ll be hosting our annual Travis Manion WOD. The proceeds for this event will support veterans, their families, and families of fallen veterans.  The workout for this event consists of 7 rounds of 400 meter running intervals and 29 Back Squats. The weights and variations of the squat will be altered to allow all athletes to participate. Come out and show your support for this awesome cause. Here’s how you can register.

Registration Fee: $29 (Individual workout), $58 (Partner workout) – includes event T-shirt, pictured below!

*Register by October 28 to guarantee a shirt day-of. Last day to register is November 9

How to Register: Click  Here for North, Click Here for West

Date: Saturday, November 21

Time: 10:00 AM

Location: CFK West & CFK North

Who’s Welcome: EVERYONE! Share with friends!

Weekly WODs: 

Monday  –  Triple Under Wonder

If you’ve been crushing double-unders then today’s workout will give you a chance to work the triple under. We kick today’s workout off with a 12 minute low intensity skill session of tempo sumo deadlifts, static holds, and rope work. Don’t let the EMOM format of today’s workout fool you! You should expect to see sumo deadlifts, up-downs, double-unders, and sit-ups in our 16 minute conditioning workout.


Tuesday  –  Tricep Tuesday

Tuesday is all arms! We have a five round for time workout of dumbbell snatches and the athlete’s choice of either box dips or ring dips. It’s wise to pick a dumbbell option that allows you to achieve 20 unbroken snatches in today’s workout.


Wednesday  –  Target Practice

We’ll be kicking off today’s workout with a heavy 5 rep front squat followed by a quad intensive conditioning workout. We’ll spend plenty of time at the wall as we complete over 100 wall balls in today’s workout. We’ll break up our sets of wall balls with longer running intervals to flush the legs.


Thursday  –  Push Pull Recovery WOD

We won’t lie the programming has been tough in the last few weeks! We’ll dial it back in today’s workout as we perform an AMRAP style 30 minute recovery WOD. Our workout includes rowing intervals, pull-ups, step-ups, and push-ups.


Friday  – Capacity Testing Couplet

Our day five workout will challenge even the fittest of athletes. We’ll  combine hang power cleans with high skill gymnastics. Our gymnastics movement for today’s workout is the handstand push-up, or a variation of the handstand push-up that allows each athlete to do quick sets of 5 reps.


Saturday  – Happy Halloween

Whatever your plans are for halloween be sure to do some damage control before raiding your candy stash! Our workout for today is “Elm Street”. Our regular crossfit class will perform one round of devil’s presses, sumo power cleans, floor presses, and front squats. Each movement in the workout will followed by a running interval. Level 2 will be performing two rounds of Elm Street.


Saturday  –  Burn

Pick your weights wisely in Burn class today. Our workout will test your grit as you attempt to perform each movement for two minutes each. The movements include russian swings, goblet reverse lunges, and Turkish-get ups. In workouts like this its always better to go lighter and stay moving.

Week In Preview, September 27th, 2020

“If you’re not making mistakes, then you’re not doing anything. I’m positive that a doer makes mistakes.” 

– John Wooden

Supplement Spotlight

Puori M3

It’s no surprise that the rigors of intense training regimens require sufficient micronutrient support. Magnesium is responsible for over 3oo enzymatic reactions in the body, and also supports recovery from training stresses. Magnesium is the fourth most abundant mineral in the body, but can be depleted up to 20% during training. Magnesium’s role in sports performance lies in it’s ability to help with oxygen utilization and energy production.


If you’ve had trouble sleeping magnesium may assist you in your efforts to fall asleep. Magnesium helps with the regulation of neurotransmitters that prepare the body for a deep restful sleep. If you’re trying to dial in the supplementation aspect of your training Puori’s M3 will be a great addition to your current regimen!

Upcoming Events

    • Saturday, October 10th

On the second Saturday of October we’ll be assisting other habitat for humanity volunteers as we help with building from 8am-3:30pm. No experience is necessary!  If you’re ready to give back to your community here is the link to get signed up! All volunteers MUST register through the link and create an INDIVIDUAL account.

Sign Up Now





Weekly WODs: 

Monday – Tootsie Slide

We’ll be dancing like “drizzy” Drake on day one. We’ll be working for just over a minute on dumbbell sumo power cleans, dumbbell reverse lunges, and a new movement called the up-down side shuffle. We’ll be staying on the lighter side of dumbbell weights today in order to achieve big sets.


Tuesday – Cindy-Esque

We love the format of Cindy because its a great test of bodyweight endurance. We’ll be adding load and strict movement to the equation in today’s 12 minute AMRAP. The emphasis of today’s class will be on the hollow-body and how it contributes to great pulling mechanics and midline stability.


Wednesday  – Original Benchmark “Diane”

We have  great test of heavy pulling and bodyweight gymnastics later this week. Our goal is to finish our descending rep workout of handstand push-ups and deadlifts in less than 10 minutes. Weights on the barbell will allow us to complete sets of 5 touch and go reps while maintaining quick sets on the gymnastics element.


Thursday  – Popeye’s Pump Day

We’ve got lots of forearm work in store for day 4. Our workout is 4 separate AMRAPs of rowing calories and russian swings. Your challenge will be to hold onto the kettlebell for large sets as the reps and calories decrease. Our workout will be followed by a post-workout strength segment of barrel-chested bench presses!


Friday  – NCFIT Benchmark “Annie-Up”

We’ve put a different spin on one of our favorite workouts. We’ve added an ascending ladder of ring muscle ups between each set of double-unders and sit-ups. Athletes will the option to substitute ring muscle-ups for low ring transitions and jumping ring muscle-ups. There is something for everybody in today’s workout. Show up and Show out!


Saturday  –  Crossfit / Level 2

Saturday’s are for the squats and the snatches! We’ve combined both in today’s workout. We’ve got a moderate duration chipper of squat snatches, bike calories, and lateral burpees over the bar. Level 2’s class will include a double squat snatch complex that will allow athletes to get heavier loads on the bar prior to the conditioning.


Saturday –  Burn Class

We’ll take 10 minutes today to get better, faster, and stronger! We’ve got a 10 minute AMRAP of static and dynamic strength movements for your 3o minute class. Some of the movements include burpees, front rack holds, wall-sits, and dumbbell box step-ups.

Week In Preview, September 20th, 2020

“Progress is impossible without change, and those who cannot change their minds cannot change anything.”

 -George Bernard Shaw

Event Spotlight

Habitat for Humanity Build

October 10th

Want to challenge your fitness outside the four walls of the box? Say no more. Come challenge your functional strength as we raise the interior walls of another Habitat for Humanity home. CFK has a big mission ahead of us, and we NEED your help. On the second Saturday of October we’ll be assisting other habitat for humanity volunteers as we help with building from 8am-3:30pm. No experience is necessary!  If you’re ready to give back to your community here is the link to get signed up!

*All volunteers MUST register through the link and create an INDIVIDUAL account.

Sign Up Now




Weekly WODs: 

Monday – Back To Baseline

Day 1 we’ll take a crack at the NCFIT Baseline Test 1. Since COVID has taken us outside of our comfort zone in 2020 we’ll use today’s WOD as practice before game day in January.  The baseline test begins with a 1o minute running clock where athletes will perform a max effort 1 mile run. Upon completion of the run athletes will row as many meters as possible until the sound of the buzzer. We’ll take a quick break and go directly into a bodyweight workout that is the perfect test of bodyweight endurance.  We’ll have many rounds of push-ups, pull-ups, and air squats in the second conditioning piece.


Tuesday – Liftin’ In the Library

Quality is the product of  high intention and skillful execution. Don’t get it twisted! Quality doesn’t necessarily mean “light”. We’ll be performing sumo deadlifts at a weight where total barbell control is challenging but certain. Other movements in today’s workout include planks and strict knee raises.


Wednesday  – NCFit Baseline II + Competitor’s Prep Program

We’re mixing it up on squat day! We have a 3 rep max back squat directly into two competition style AMRAPs. It’s burpees and biking for our quick hitting workout. Be sure to move with purpose so you can claim those bragging rights.


Thursday  – EMOM-ATHON

It’s a long workout today folks! We’ve got a 28 minute EMOM style conditioning workout planned for day four. Today is a great choice for active recovery if you are feeling beat down from the baseline test 1 and 2. We’ve got wall walks, dumbbell slides, glute bridges, and goblet squats planned for our sweat session.


Friday  –  NCFit Baseline III

You’ll have the chance to get the barbell overhead in any way possible in the first portion of our test. Clean and Jerks and Snatches are all acceptable. We’ll take the first 25 minutes of our test to establish a 1 rep-max ground to overhead. We’ll quickly deload and go into an AMRAP of barbell ground to overhead and double-unders.


Saturday  –  Crossfit / Level 2

We’ve tested quite a bit this week, and some athletes may be feeling the residual effects.  Today’s workout is a longer duration chipper of plate ground to overheads, plate runs, plate lunges, and plate step-ups.  Level 2 will include an added core development session of hollow rocks and Turkish Get-Ups.


Saturday –  Burn Class

You’ll have to bring the heat on the rowing portion of today’s workout in order to get rest in between sets today. We’ve got 6 rounds of odd object work and monostructural intervals planned for your mid-morning class. Some of the movements include heavy goblet squats and kettlebell floor presses.