CFK is Hosting a USAW Certification Course!
Contact [email protected] for more details
Speaking of Weightlifting….
CFK will be hosting a USAW Meet 5/20/23!!
Info & Registration HERE!
Check below for other events coming up!
Programming Sneak Peek!
3 x 10 Bench Press. Our Metcon is a 10 to 1 Triplet where you should keep yourself moving and get though the bigger set at a consistent pace!
Gymnastics Strength Training EMOM to start the day! Then we have AMRAP intervals that combine cardio with a max rep pull. Ideally we set ourselves up for repeatable sets.
Over Head stability work. Then we are going to test how efficiently you can move a DB, this one will be a leg burner!
5 x OH Press Complex. Then we have 10 Rounds for time, that will test how well you can keep your transitions short and continue to pick up the barbell.
5 x 2 Front Squats! Then we have time to accumulate max reps on movements over different time domains.
You get a bit of everything today! This Chipper is all about pace and working manageable sets.
Manion Hero WOD
Saturday April 29th
7 Rounds For Time
400 meter Run
29 Back Squats (135/95 lb)
Looking to add Accessory Strength or Get your Cardio up?
Coach Stephen has a program option for you!
CFK Build is 3 day a week Strength and Hypertrophy work designed around our weekly CrossFit programming.
CFK Endurance is a 3 day a week Running Program to build a better engine and get ready for you next 5k – 10k.
Each program is $15 a month added on to your monthly membership contact Coach Stephen for more details. [email protected]