Week In Preview, April 18th, 2021

“It is what we know already that prevents us from learning.” 

 – Claude Bernard

Travis Manion Memorial WOD

At CFK, we support veterans and their families. Over the years we have contributed nearly 11,000 dollars to the Travis Manion Foundation which is used to assist our heroes and their families.

This year we continue our tradition of support by performing the annual Travis Manion WOD. Show your support by registering online and participating with other CFK athletes on Friday, April 30th at both gyms.


Want to make a donation, but can’t participate?

A donation jar will be at the gym kiosk the day of our gym-wide event (April 30th). All of the proceeds will go towards the TMF.

Want some TMF Swag?

To receive a shirt for the event make sure to register HERE.
**Remember our event will occur 1 day prior to TMF website date of May 1st


Weekly WODs: 


Crossfit  – Balance Your Wheels

The majority of exercises in Crossfit are performed in double leg stance with the exception of movements like pistols, step-ups, and lunges. Weaknesses in single leg stance present themselves through shaky knees descending into a pistol or being unable to maintain a tripod foot in a lunge. Today our strength and conditioning will focus on single leg stability as we perform Bulgarian split squats, lunges, hang power cleans, and wall balls.

Be sure to stretch your hamstrings after today’s class. We have an ascending ladder of suitcase deadlifts, ring rows, and bike calories.



Crossfit  – The 72

You’ll have 7 minutes to complete the first section of today’s chipper. Our long grind session begins with 72/58 calories on the bike followed by toes to bar, renegade rows, and burpee bar muscle-ups.  Our public service announcement for today’s workout is not going “all in” on your toes to bar and renegade rows. In the words of  Coach Johnny, “Take your breaks when you need to not when you have too”.

We have four sets of 4 minute working intervals. You’ll need to earn your rest as you complete a running interval, sit-ups, med-ball hang squat cleans, and burpees. 



Crossfit  – Benchmark WOD “Ava”

Your legs will feel slightly heavy during your running intervals in today’s WOD. We have a couplet of high rep barbell ground-to-overheads and 4oo meter running intervals. If you’re trying to PR your 400 meter run on the first running interval you’ll be in a bad place when you get back to the barbell. Train smart on this long haul workout!

Burn athletes are getting a one way ticket to the gain train in today’s conditioning. We have an alternating EMOM of box jump overs, alternating lunges, box dips, and rowing. In the words of Robert Frank, “Swoll is the Goal, size is the prize”.



Crossfit – Glorious Glutes

Our workout is 3 sets for quality of dumbbell floor press, strict pull-ups, and barbell sumo deadlifts. Our 6am athletes at North love a good finisher especially if it involves a good ole glute bridge.  Our finisher is 100 single dumbbell glute bridges for time. If you have gluteal amnesia this will wake them up!

Today’s workout is Annie-ish with a Russian twist. We have a descending ladder of Russian Swings, sit-ups, and double-unders.



Crossfit  – Doubles In, Doubles Out

Our buy-in and cash-out style workout begins with 100 double-unders.  Between the buy-in and cash-out of today’s workout athletes will complete handstand push-ups and sit-ups. You’ll find that it’s quite hard to stabilize yourself on the wall when your midline is roasted.

Today’s alternating fourteen minute AMRAP will test your lungs and grit. We have an alternating EMOM of rower calories and devil’s press.  If you’re not sweating bullets after this one you did it wrong!



 8am Crossfit – Saturday Squats

Get your barbell and get your buddies! We have an awesome leg scorcher in today’s strength and conditioning. Our strength segment for regular Crossfit will include a complex of 1 squat clean and 1 hang squat clean. It’s a perfect day to get comfortable receiving the barbell in the hole. Our conditioning piece is five 3 minute intervals of sprints, box jump overs, and hang squat cleans.

10:15am Crossfit – Level 2*No Leg Protection, No Rope Climbs

Level 2 will complete the same workout as 8am, but have an added strength piece of legless rope climbs, walking lunges, and L-sit holds. Be sure to wear your protective knee or shin guards if you plan on climbing. We love to keep the ropes clean and can’t do so without cooperation from athletes.


Every crossfit athlete knows that when there is a short time domain things are about to get REAL! Our workout today is three 4 minute AMRAPs of wall balls, push-ups, and 50 meter sprints. It’s a good idea to bring an extra set of triceps to the gym today.

Week In Preview, March 21st, 2021

“Success seems to be connected to action. Successful people keep moving. They make mistakes, but they don’t quit. ”    

– Denzel Washington


Supplement Spotlight

Puori C3

We love Puori products because we know what we’re getting inside the bottle. Puori only uses the purest  of ingredients, and is free from heavy metals that other products may contain. Puori’s C3 is a potent concoction of three sources of vitamin C. C3’s powerful vitamin C supplement is sourced from rose hips, acerola berry, and goji berry. This product also includes an energy blend of Yerba mate powder and polyphenol rich ginseng.

Vitamin C is not only an important immune booster, but plays important roles in other bodily functions as well. Some of these functions include bone formation, gum health, and targeting harmful free radicals. Make sure to pick up a bottle at the end of your next WOD!



Weekly WODs: 


Crossfit  -Barbells and Burpees

Our workout for today is a benchmark workout you may have seen before. “Point Break” is an ascending and descending ladder of front squats and bar facing burpees. It’s all lungs and legs for this one!


It’s all about pacing on day 1. We have 4 rounds for reps of max burpees, dumbbell snatch, and ring rows.


Crossfit  – Pace Trainer

In today’s high-skill strength component we’ll be dialing in the catch position of the snatch. Our focus for the strength piece will be receiving the bar with great stability in a deeper power position than normal. Our goal for today’s conditioning is to find a challenging but sustainable effort for 15 minutes.  Athletes should expect to see dumbbell snatches, tuck-ups, and bike calories.


Don’t forget your running shoes because that’s about all we’ll be doing today. Keep in mind “The things you do the least usually provide the most”.


Crossfit – Booty and The Beast

We’ve planned some lower body destruction for day 3. The glutes and quads will be toast after our strength and conditioning today. Our pre-workout strength session will fire up the posterior chain with single-leg glute bridges and dynamic supermans. Our conditioning includes two sets of rowing, wall balls, and double-unders.


We’ve got 15 minutes of pure explosiveness planned for burn. Our workout includes single dumbbell clean and jerks, box jumps, and sit-ups.


Crossfit –  Make Intention Your Intensity

The saying goes “Move Well, Move Often”. The goal of today’s training session is to move with great mechanics. Many athletes gloss over the fact that intensity can be chased through intention. Today we’ll be looking for great movement as we flow through 3 quality sets of Turkish get-ups, slam balls, bent over rows, and crossbody mountain climbers.


Today’s workout is all about those rowing pains! Our workout includes a 500 meter buy-in and cash-out on the rower. The rowing intervals will be separated by 3 rounds of goblet squats and Russian swings.


Crossfit  – Open 21.3

Get your rest on Thursday night because we’ll be going to war with 21.3 on day 5!


The Burn Open is still going! We’ll see you in class.


 8am Crossfit – Librarian Leg Day

Our workout is 5 rounds for quality of bike calories, up-downs, library deadlifts (sumo or conventional), box jumps, and planks.

10:15am Crossfit – Level 2

 One of our locations will be hosting a re-run of 21.3 and the other location will have a heavy 3-rep sumo deadlift before the regularly programmed Crossfit class conditioning.

We’ve got some big sets coming your way on Saturday. Athletes should choose a weight they can complete 25 reps with of each movement. Our workout includes sumo deadlift high pulls, wall balls, and double-unders. If you don’t have consistent double-unders it’s a great idea to use singles in order to preserve the workout stimulus.

Week In Preview, March 14th, 2021

“Whether you think you can or you can’t either way you are right.”    

– Henry Ford


Black Market Raw Glutamine

Your muscle fibers take a beating after tough WODs, and when it’s time to recover sleep isn’t the only thing your body needs. One of the most abundant amino acids found in muscle is Glutamine. Its roles  include being a important neurotransmitter for brain activities and alleviating muscle soreness post-WOD. There’s no secret why high level athletes keep this in their supplement cabinet or gym bag.



Weekly WODs: 


Crossfit  – Nowhere to Row, Nowhere to Hide

We’ve got a two-piece strength and conditioning workout beginning with an E2MOM of either a clean and jerk or power snatch. Our strength is solely athlete choice. Athletes should be prepared to keep their heart in their throats for a full fifteen minutes. We have rower sprints, ground-to-overhead, and slam balls. Athletes can opt for plate ground to overhead if they want to make this one a little less spicy. You do you boo boo.

We love burn because it takes only 30 minutes to leave you laying on the floor gasping for air.  Our workout today will fry the lower-body and grip. Athletes will knock out four rounds for time of Russian swings and rower calories.


Crossfit  – Squat Day + “Speed Demon”

We’ll be prepping for our conditioning with four sets of 3 moderately-heavy back squats. Our conditioning will make up-downs feel way more challenging than normal. The WOD for today pairs high-rep front squats with kick-backs.


Today’s Burn is seven sets of heaven. We have burpees and rower intervals with rest incorporated in between sets. Athletes should really smash the gas on each interval in order to improve power output.


Crossfit – Butterfingers

Your grip will be toast after today’s workout so be prepared to stretch out those forearms after class. Gymnastics is the overall theme of today’s class starting with a short gymnastics skill session. For the conditioning athletes will complete 5 rounds for time of a gymnastics pull of their choice, Russian swings, and double-unders. The cash-out for this workout will be an 800 meter running interval.


The key for today’s workout is elbow positioning. Anytime we go overhead we must keep the elbows completely locked out for safety.  Today’s double six minute AMRAP is full of overhead stability challenges. We have dumbbell snatches, overhead lunges, and double-unders.


Crossfit –  Full Body Flow

We’ve planned a recovery day in preparation for the release of 21.2. Our workout is for quality and will consist of front squats, ground to overhead, and med ball sit-ups.


You’ll be jumping rope quite a bit today so be sure to pack your calves when head to the gym. Our short workout consists of rower intervals, single-unders, and running.


Crossfit  – Open 21.2

Be sure to check Wodify Thursday night to prepare yourselves for Friday’s WOD.


Burn athletes will have a workout modeled after the Crossfit Open workout that will be released on Thursday night. That means you’ll be able to join in on all the fun!


 8am Crossfit – Clean Complex + “DT”

Our early morning fitness fanatics will get an opportunity to work up to a heavy complex of a deadlift, hang power clean, and overhead pressing variation of their choice (push jerk or split jerk). The good news is you’ll be fighting with barbell after the strength in a CFK favorite named “DT”.


10:15am Crossfit – Level 2

 One of our locations will be hosting a re-run of 21.2 and the other location will be getting their “DT” on!

Burn’s 15 minute EMOM will toast the shoulders and the lungs. Athletes should expect to see up-downs EMOM as well as renegade rows, push-ups, and suitcase deadlifts.

Week In Preview, February 21st, 2021

I honestly think it is better to be a failure at something you love than to be a success at something you hate.” 

– George Burns


Transparent Labs Plant Based Vegan Protein

Ready for Transparency? That’s what Transparent Labs (TPL)  is all about. What you see is what you get! There is no need to worry about hidden sugar, artificial flavorings, or sweeteners.  TPL’s Vegan Protein contains 24 grams of protein and is only 150 calories per serving. So if animal products aren’t your thing you may want to give it a try!



Weekly WODs: 


Crossfit  – Midline Smoke Show

We have a great mix of quality unilateral strength work mixed with conditioning. We’ll kick class off with 3 quality sets of single leg Romanian deadlifts, single-leg glute bridges, and alternating dead bugs. Our conditioning will put special emphasis on the hinge pattern as we speed through moderately-heavy deadlifts, box jump overs, and sit-ups.


Today’s burn workout makes up for any leg days you’ve missed in the last few years. We have a high-rep descending ladder of dumbbell thrusters and suitcase lunges.


Crossfit  -Squat Session + Target Practice

If CFK had 10 commandments one of them would be “Never miss a squat day”. Our workout begins with a 15-minute back squat strength session followed by a leg intensive conditioning.  Our conditioning is four rounds for time of wall-balls and bike calories.


Our Burn workout of the day is entirely bodyweight movements.  The volume of today’s workout is relatively low so be sure to own each movement. Movements include running, push-ups, and sit-ups.  In our workout, we will prioritize stability and range of motion for each rep of the push-up.There is no shame in scaling your push-up to a variation that allows you to get better.


Crossfit –  Cycle Session + “Randy”

Today we’ll be revisiting 75 power snatches for time, but before we get into our sweat session we’ll take a few minutes to get acquainted with efficient barbell cycling in the extended warm-up.


Our workout consists of kettlebell sumo deadlift high-pulls, bike calories, and wall balls. We should use a medicine ball and kettlebell that allows us to stay unbroken for at least a few rounds.



Crossfit – RX+ Gymnastics Day

In today’s workout athletes will have the opportunity to pick between pull-ups and bar muscle-ups if they have them. Our workout is two sets of double five minute AMRAPs. Some of the movements include quick sprints, different variations of the pull-up, and burpees. Athletes should aim for 2 rounds of all movements in each 5 minute AMRAP.


It’s time to test your work capacity as we get after an 18 minute EMOM of burpee box step-ups, double-unders, and dumbbell hang cleans.



Crossfit  – Shoulder Sizzler

It’s a good idea to hit the shoulder mobility bands before class today. We have a high volume shoulder to overhead workout where athletes will perform two descending ladders of double-unders and shoulder to overheads. Each ladder will use different weights and rep schemes.

It’s all about perfection in today’s 20 minute AMRAP. We have perfect ring rows and running intervals planned in our long sweat session.



 Crossfit/ Level 2 

Our goal for level 2 and regular Crossfit is to finish our Saturday chipper within sixteen minutes. Some of the movements include pull-ups, alternating box step-ups, pistols, and dumbbell front squats. Coach Rick has blessed level 2 with a descending ladder of biking calories and burpees post-WOD. Level 2’s post-WOD conditioning is great for any athletes planning to compete in the next few months.


Our interval style workout might steal your legs from you. Every 3 minutes for 5 minutes athletes will push the pace on the rower, smash med-ball squat cleans, and hustle through mountain climbers.


Week In Preview, February 7th, 2021

“My valleys are higher than most people’s peaks. I stay at that level.” 

– Dan Gable

Supplement Spotlight

Puori C3

We love Puori products because we know what we’re getting inside the bottle. Puori only uses the purest  of ingredients, and is free from heavy metals that other products may contain. Puori’s C3 is a potent concoction of three sources of vitamin C. C3’s powerful vitamin C supplement is sourced from rose hips, acerola berry, and goji berry. This product also includes an energy blend of Yerba mate powder and polyphenol rich ginseng.

Vitamin C is not only an important immune booster, but plays important roles in other bodily functions as well. Some of these functions include bone formation, gum health, and targeting harmful free radicals. Make sure to pick up a bottle at the end of your next WOD!


Weekly WODs: 


Crossfit  – Hot Hands

Today’s WOD is a grip heavy gymnastics workout. We have a triple AMRAP of handstand push-ups, dumbbell power cleans, and toes-to-bar.  Our goal is to stay consistent for each set of toes-to-bar in today’s workout. Find a break -up strategy that allows you to keep moving even when your forearms are in a bad place!


Burn – Lunch Money
This workout will take your lunch money! We have a 10 minute EMOM of dumbbell hang power cleans and burpees. Each minute athletes will need to quickly knock out 10 dumbbell hang cleans and crush 5 burpees before the :50 second mark. Our finisher is a 6 minute EMOM of arch rocks and tuck holds.


Crossfit  – Lord of The Legs

The legs will take a beating in today’s strength and our 4 round WOD. In our strength, we’ll knock out four sets of five front squats. Our workout is geared toward mastery of the front squat. The mantra of today’s rowing and front squat WOD should be “technique over load”.


Burn – Toasted On a Tuesday
Our interval workout for today will make athletes earn their rest. We have three 5-minute intervals where athletes will perform a short running interval, v-ups, bike calories, and weighted lunges.



Crossfit –  Beaten and Breathless

You’ll feel like you are breathing through a coffee straw in today’s workout. We have a five round workout where intensity is priority. Athletes should expect to see fast running intervals, slam balls, hand-release pushups, and bike calories.


Burn –  Rope Work Wednesday
Be ready for lots of hopping in our 12 minute AMRAP!  Athletes can perform either 35 double-unders or 70 single-under depending on their ability to stay consistent. Other movements include Russian swings and up-downs.


Crossfit – Kitchen Sink

It’s a little bit of everything in today’s workout. Our thirty minute EMOM will give athletes multiple chances to dial in their technique on pistols, muscle-ups, Russian Swings, and the elusive double-under. We also threw in a single-arm kettlebell front-rack hold because we know y’all love those!


Burn –  Legs and Lungs
Today’s EMOM gives athletes an opportunity to dial in their pacing strategy. Each minute athletes will perform either rower calories, slam balls, or step-ups. It’s a good day to come in and sweat if you’re feeling beat up!



Crossfit  – Shoulder Showdown + Heavy 1 Rep Snatch

We begin class with a heavy 1 rep snatch followed by a shoulder stinging conditioning. We have 30 dumbbell devil’s presses for time with an added twist. Upon completion of each devil’s press, each athlete will complete an added push press before returning the dumbbells to the ground. Good luck, this one might sting a little!


Burn –  Ring-Roasted Cindy
It’s your favorite 5-10-15 schemed bodyweight WOD for today’s sweat session. Athletes will  complete ring rows, push-ups, and air squats. It’s a good idea to pick a ring row option that you could knock out 15 reps with when fresh. It’s a long workout, and we don’t want to burn those arms out too early!


 Crossfit/ Level 2  – Benchmark WOD  “Galentines”

The NCFit Benchmark “Galentines” is a mixture of the popular benchmarks “Annie” and “Kelly”. Athletes will complete 1 round of “Kelly” after each ODD round of “Annie”. Athletes should prepare to do double-unders, sit-ups, wall-balls, box jumps, and running intervals.

Level 2 will have the added luxury of knocking out a heavy 3 rep back squat and heavy triple shoulder to overhead.


Burn – Saturday Sweat
Our conditioning will have more of an endurance feel because of the movements used. Athletes will perform running intervals, bodyweight lunges, planks, and push press. Since none of these movements feed off each other athletes are highly encouraged to smash the gas on the runs!


Week In Preview, January 31st, 2021

“Passion trumps everything.” 

– Dave Tate

Supplement Spotlight

“All aboard the Gain Train”

BlackMarket Labs


 Are you doing your bicep curls RX? If not, look no further than our Blackmarket Labs L-Citrulline. You’ve probably seen this product in many of the pre-workout supplements that we carry, but might not understand the benefits of this great amino acid. When it comes to crossfit, oxygen delivery is the name of the game. Our high intensity workouts deprive our working tissues of oxygen, which forces us to take recovery breaks mid-WOD.

Blackmarket Labs RAW L-Citrulline

Our exhaustion is a direct result of blood ammonia and lactate levels beginning to spike. L-Citrulline has been found to blunt the rise of blood ammonia and lactate. This great product is also often used as a pumping agent for bodybuilders! Citrulline has the ability to convert to other amino acids that assist in giving you sleeve stretching muscle pump! So if you use L-Citrulline don’t hide the gun show!

Weekly WODs: 


Crossfit  – Plus 1

Our workout begins with three rounds of pull-ups, overhead lunges, and bike calories. Once we’ve completed all three rounds, we’ll catch our breath, and complete one more round of added fun.  It’s important to pace yourself on the initial rounds in order to finish our last round strong.


Burn – Double Kettlebell Pump Session
Our 16 minute AMRAP gives burn athletes the opportunity to run some distances they aren’t used too. We have a 400 meter run followed by double kettlebell deadlifts and push press.


Crossfit  – Shoulder Showdown

Its all forearms and shoulders today as we complete 10 rounds of double-unders, Russian Swings, and sit-ups.  Our efforts on the jump rope should take us no longer than 30 seconds. The Russian swings should challenge the forearms and shoulders, but remain unbroken for the duration of the workout.


Burn – Thirty-Thirty
We’ll be pushing the pace in each 3o second work interval as we complete five sets of each movement. Movements include sit-ups, bike calories, and dumbbell snatches. Don’t be afraid to hit three digit RPMs on the bike!


Crossfit – “The Cali Bear”

We’ve got a total of 40 clean and jerks in today’s workout. Each athlete will perform a clean and jerk every 30 seconds for the entire 20 minutes. This workout not only gives advanced athletes a great strength-endurance test, but gives beginners exposure to one of our key lifts. It’s time to exercise our grit as well as our muscle!


Burn – Med Ball Blowout
Box jumps and med ball squat cleans can make a nasty couple, and when you throw a  sprint into the mix it just gets better. Our workout consists of a fast running interval followed by ten reps of box jumps and med ball squat cleans.


Crossfit – Toes and Tri’s

We’ve got an interval style workout planned for day 4. On a three minute running clock athletes will perform a set of toes to bar and max ring dips in the remaining time. Our score will be the lowest number of dips performed across five rounds.


Burn –  Reps Equal Opportunity
You might need to take a break in the middle of this one! We’ve got lots of fun and lots of reps planned for our daily Burn. You should expect to see kettlebell swings, single-unders, and push-ups. It’s days like this where every rep is an opportunity to improve.


Crossfit  – Power Ball

Surprise! It’s more shoulders. We’ve got a longer duration AMRAP of moderately heavy power snatches, wall balls, and rowing.  The weight on the bar should be something you put down because you want too, not because you have too. It’s best to pick a strategy, and stick with it for all 21 minutes.


Burn –  4×4
We’ve got four, four-minute AMRAPs in today’s 30 minute Burn. We’ve got hang cleans, jump squats, and ring rows.


 Crossfit/ Level 2  –  The Burpee Burner “The Darkest Hour of Your Day”

Belly flops or burpees? We’ll let you decide. Our fifteen minute EMOM will have you huffing and puffing as you aim for consistency across all rounds.  At the top of each minute athletes will perform 8 box jumps into max burpees to target.

Level two has an additional sweat session of rowing intervals and a seriously heavy front squat.

Burn – Saturday Sweat
Our Burn workout for today is an awesome opportunity to get your sweat on! We’ll hit a quick warm-up, and get right to it. We’ve got an alternating EMOM for 20 minutes of burpees, hollow rocks, rowing, and step-ups.

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.

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