Week In Preview, September 15th, 2019

“If you are afraid of failure you don’t deserve to be successful.”

-Charles Barkely

 

 

SUPPLEMENT SPOTLIGHT

New Products from Transparent Labs and Puori

Pre-order due by Wednesday September 18th at 8am

Click Here for More Details

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UPCOMING EVENTS

Be a Beast 5K

September is ovarian cancer awareness month.  The “Be a Beast” 5K is in memory of Ann Higginbotham, a lifelong educator who battled this deadly cancer. All proceeds for the race will go toward the Ann Higginbotham Memorial Scholarship Fund. The race will begin at Anderson County High School on September 21st at around 8:30am. For more details on the race click here!

Crossover Symmetry Workshop with Coach Derrick

Poor overhead mobility? Aches and pains? Cranky shoulders? Coach Derrick has your back on September 21st at our West location at 8am.  Don’t sleep on on progress!

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WEEKLY WODS

Monday – Keg Stand

Our workout on day one will tax the legs as well as your shoulders. We have high rep front rack lunges and handstand pushups.  We will follow it up with a long distance interval run. Try not to fall over when your legs feel drunk on this one!

 

Tuesday – Simone

We know all of the CFK gymnasts won’t miss day 2! We have a descending rep ladder of Russian swings and chest to bar pull-ups followed by an additional conditioning ladder. The second ladder will incorporate American swings and bar muscle-ups.

Wednesday –  Squat Day

We are getting heavy by this point in the squat cycle. Brace yourself for some tough sets during our 5×5, or 5×3 heavy training day. We also have thrusters, double-unders, and front squats in a quick hitting 10 minute AMRAP.

 

Thursday – Salt N’ Pepa

It’s time to heat things up with an EMOM style conditioning workout that will prioritize quick transitions, mental grit, and cardiovascular fitness. We have rowing intervals, burpees, and touch and go snatches for an entire 20 minutes.

Friday – DT

Staff Sergeant Timothy Davis must have been a barbell freak because the popular hero WOD DT is one of the most brutal workouts in our sport. We have 5 rounds for time of 12 deadlifts, 9 Hang Cleans, and 6 Shoulder to Overhead.  Ask your coach about scaling!

Saturday – Community WOD

We usually program lower skill movements for our free workout on Saturday, but that doesn’t mean we dial down the intensity. You can make your weekend workout with your friends as hard as you want! We have med ball cleans and med ball push presses topped off with spicy short running intervals.

 

Saturday – Level 2

Our new programming has taught us that holding static positions with kettlebells is a lot harder than it seems. We have a fantastic kettlebell routine planned for our warmup which includes windmills, around the worlds, and single arm front rack carries. Our longer duration conditioning workout afterwards will pump up our chest, give our quads a challenge on the bike, and heat up our calves from box jump overs.

Pre-Order Your Stacks and Receive 20% off

Pre-Order Today and Save

It’s true when you buy in bulk you save! We are slashing 20% off the top of select Puori and Transparent Labs “stacks”. Members and Non-Members receive this special discount when they purchase ALL products from a custom supplement program built by CFK.  The programs are tailored to meet the needs of each athlete, and support their hard training endeavors. We are bringing some new, and exciting products to CFK so be sure to check out all the links!

To order your supplements email us at [email protected] or use the sign up sheet!

 

Pre Order By Wednesday September 18th  by 8:00am

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PROGRAMS

Beast Mode Stack

Agmatine

Betaine Anhydrous

Taurine

CoQ10

Muscle Building Stack

Mass Gainer

100% Grass Fed Whey Isolate

Creatine HMB

CoreSeries BCAA Glutamine

Body Fat Attack Stack

Fat Burner Stim Free

Taurine

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Daily Supplements

Omega 3

Magnesium

Vitamin D

 

 

 

Week In Preview, September 8th, 2019

“Am I committing everything I have to make myself the tiniest percentage better than I am right now, no matter how hard I have to work, no matter what I have to give up, no matter how long it takes?”

-Ben Burgeron

Supplement Spotlight

Transparent Labs

Fat Burner Stim-Free

Sometimes we need a little extra help vacating that last little bit of stubborn belly fat. You are in luck if you are in the market for a fat-burning supplement! Often times, fat burning supplements are loaded with stimulants that keep you on edge and awake! Don’t worry though, Transparent Labs has you covered with their Stimulant Free Fat Burner. One of the key ingredients in Transparent Labs’ Stimulant Free Fat Burner is Forskolin. Forskolin acts as a fat cell liberator by producing enzymes like lipase to break down fat cells.

 

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However, there are a few other helpful products inside this fat busting genie! 5-Hydroxytryptophan (5-HTP) is a naturally occurring amino acid that helps create the neurotransmitter Serotonin. 5-HTP is responsible for elevating your mood, assisting with sleep, and may even be used as an appetite suppressant. So don’t sacrifice your sleep for shedding that last little bit of body fat! Try the effective non-stimulant fat-burner from Transparent Labs!

Upcoming Events

9/11 Tribute WOD

On Wednesday September 11th we will honor those we lost by sacrificing a little sweat for those we lost in  cowardly acts of terrorism 18 years ago.  All classes will perform the tribute workout on the 11th,  which is representative of certain events that occurred that day.  Put your game face on, and let’s honor their memory the right way!

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Class Cancelations at CFK West on September 14th

Due to CFK hosting the Crossfit Level 1 Seminar we will not be having any classes on September 14th. We apologize in advance for any inconvenience this may have caused.

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Crossover Symmetry Workshop

Coach Derrick will be leading a workshop at the west location on Saturday the 21st of September.  We’ve been doing a lot of overhead movements, and it’s critical that we address any issues that we have with strengthening those shoulders, rotator cuffs, and scapulas!

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Weekly WODs

Monday – Squat Day

Things should be heating up this week our squats! We have our regularly scheduled 5×5 or, 5×3 squat cycle planned for the beginning of the week.  We will also get some work with heavy push presses. You can pick your poison for the conditioning portion. Your options are the CFK benchmark “Barfight” (Max effort 500m row), or her ugly step-sister “Moshpit” (Max Effort Assault Bike Calories in 1:00).

 

Tuesday – Earthquake

On day 2 we will shake the earth with heavy deadlifts in our conditioning workout. We have deadlifts, double-unders, and rope climbs. If double-unders don’t excite you than we will scale to plate hops. Bring leg protection! It’s all fun and games until you get burned!

Wednesday – 9/11 Tribute WOD

The initial release of the week in preview had “Daniel” marked as the WOD for the day. We apologize for the confusion. As previously mentioned in the upcoming events, ALL classes will be performing the 9/11 Tribute WOD. Let’s get after it in this one in support of those we lost.

 

 

Thursday – Mac Truck

On day 4 we have three intense AMRAPs  that will reintroduce you to double dumbbell ground to overhead, dumbbell kickbacks, and push-ups.

 

Friday – Drop it Like it’s Hot

We have a two part strength and conditioning piece on day 5. Our main focus is smooth cycling long barbell complexes. We will build to a heavy set of  a hang clean, hang squat clean,  and front squat complex. We will see those movements again in the conditioning portion along with toes to bar.

 

Saturday – Community WOD

We have not one…not two…but, three 4-minute AMRAPs for our free community workout this week. Bring a friend and share your undying love for wall balls, push-ups, and sprints.

 

Saturday – Level 2

We will close our week with the “Fight Gone Bad” WOD.  However, before we ratchet up the intensity to level 10 we will get an attempt at a 1 rep max Turkish Get Up.

Week In Preview, September 1st, 2019

“No one ever drowned in sweat”

-author unknown

Supplement Spotlight

Transparent Labs

Mass Gainer

If you wanna get big, you gotta eat big! When it comes to claiming your spot on the “swoll patrol” mass gainer can help. Your body naturally needs more calories to repair those sleeve busting biceps and triceps you’ve been working on. Transparent labs has created a mass gaining protein complete with 100% Grass Fed Whey, long lasting carbohydrate sources, healthy fat sources, and even added creatine monohydrate. One serving has a perfect muscle building ratio of carbohydrates to fat, and has more than enough calories to kick-start the good gains! Even if your goal is maintaining lean muscle mass, a half-serving of mass-gainer will do the trick for muscle recovery! Try transparent Labs Mass Gainer today! Your tanktop will thank you!
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Upcoming Events

9/11 Memorial T-Shirt Pre-Order

We are now accepting pre-orders for the 9/11 memorial T-shirts. Show your support for those who gave their lives on that tragic day 18 years ago.

Tank-Top or T-Shirt: $20.00

Pre Order Due: Wednesday September 4th by 4pm

Email: [email protected]

Strength Seminar with Jeremy Augusta

Renowned strength coach, Jeremy Augusta, will be visiting our gym on September 7th. It is apparent by the picture that Jeremy is a subject matter expert when it comes to lifting heavy things for fun. He will share his expertise in injury prevention as well as in-depth training on the bench, squat and deadlift.

Tickets: $60.00

Get yours here!

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“Hey Love!” Crossover Symmetry is Back

Coach Derrick will be instructing a free crossover symmetry workshop on Saturday September 7th at 8am at North! Come out to have some fun and fix those shoulders!

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Coach’s Challenge

Swoll Patrol

-100m Row using only biceps

-10 calories on the assault Bike only using arms followed by 10 pushups

We’ve cooked up a nasty little bicep and tricep workout for the challenge this week. Post your video to  Instagram and insert these hashtags with your posting #cfk#bro’sandbi’s#coach’schallenge#crossfit.

 

Weekly WODs

 

Monday – Squat Day

We will be adding 5 pounds this week to our 5×5 or 5×3 squat cycle. Let’s focus on owning positions with the tempo, and get after it in the conditioning workout. We have a moderately long AMRAP filled with situps, calories on the rower, and a gymnastics pull of choice.

Tuesday – Gump

Day 2 will force us to flex our grit muscles as we attempt to hold a tough pace throughout a long duration workout. We have lots of conditioning today that includes running intervals, double-unders, single dumbbell step-ups,  and rowing.

Wednesday – Grace

You read correctly, We have Grace! We will first work up to a heavy 1 rep max with the clean and jerk then head into our conditioning.  Grace is a pretty soulless type of girl so choose your weights wisely!

Thursday – Treat Yo Self

We have another dose of Thursday therapy planned this week! We have crushed some hard WODs now it’s time to take a step back. We will be doing a full body flush  with rowing, plate ground to overheads, and plate overhead lunges. You’ll see the same format for the workout as we’ve seen each Thursday before the qualifier workouts.

Friday – Wodapalooza Online Qualifier (Released Wednesday Night)

These workouts are tough, but as a resilient and experienced CFK athlete we know you have done everything in order to prepare. It’s time to perform! Drop the Hammer and Go!

Saturday – Level 2

Chest Day! We haven’t had one in awhile so its a great time to see where we are at with a heavy 3 rep bench. We also have a cool partner WOD planned that incorporates the elements of the benchmark Cindy, and max calories on the bike.

Saturday – Community WOD

Our free workout this week will test our ability to maintain consistency across 4 rounds of calories on the bike, kick-backs, and kettle-bell cross body static holds. It’s an excellent day to bring a friend, and learn some less familiar movements with our experienced coaches.

Week In Preview, August 18th, 2019

“We don’t develop courage by being happy every day. We develop it by surviving difficult times, and challenging adversity”

–Barbara De Angelis

 

Supplement Spotlight

Transparent Labs Turmeric

Turn To Turmeric

Your body’s ability to recover from training is one of the most important factors to consider when trying to reach your fitness goals. As crossfitters, we often experience the repercussions of our training through inflammation and the dreaded post workout delayed-onset muscle soreness (DOMS). Our body instinctively translates workout stress into inflammation. The active ingredient in Turmeric called Curcumin has extremely potent anti-inflammatory properties which can aid our recovery from tough workouts. Some research suggests that all natural Turmeric might be as effective in reducing inflammation as ibuprofen! Turmeric’s health benefits include reducing the effects of rheumatoid arthritis, joint pain, and even depression! It’s no secret why it has been used as a staple supplement in India and China for thousands of years. Transparent Labs has created an excellent combination of Turmeric and Bioprene that allows nutrients to be absorbed to their full potential. Say bye to those cranky knees with Turmeric!

RawSeries Turmeric 95% Curcuminoids

Upcoming Events

CrossFit Level 1 Course @ West

We’re hosting a Level 1 Certificate Course on September 14-15 at West! We’re excited about this opportunity to host some of the best coaches around, as well as aspiring coaches from all over the country. If you’ve ever been interested in earning your Level 1 certificate, there’s no better time than now. You can get more details on the course here!

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*Due to the nature of the course, all classes at West will be cancelled on Saturday, September 14.

Wodapalooza Online Qualifier

If you have been itching to test your skills prior to the Crossfit Open a great opportunity has come! The creators of Wodapalooza are releasing workouts for the next 3 weeks. If you have never attempted any of these great workouts it’s an overall great opportunity to see where you are at in your fitness journey. For details on due dates and submissions please click here!

Rhema Rumble

The 2019 Rhema Rumble is almost underway. Our fellow Knoxville crossfit gym is holding a competitive crossfit competition on Saturday, August 24th.  Teams of two in RX and Scaled divisions will battle it out for spots on the podium. For more information and how you can register click here!

Weekly WODs

Monday – Tour De CFK

We are ramping it up on the assault bike as we head into the week! Turn your frown upside down! We will begin the day with a heavy set of 3 on the push jerk for our strength portion. Our conditioning piece will tax the shoulders with push jerks, and assault bike sprints for calories.

 

Tuesday – Double “Barfight” and Open Prep

If you like rowing fast today is your day! The second training day of the week is going to test our skills with some unfamiliar movements that we are likely to see in the open. We have single dumbbell overhead lunges, single dumbbell burpees, and double-unders.  However, we begin the workout with a 1000m buy in on the rower! Be fast and furious!

 

Wednesday – Recover from Squats with More Squats

We retested last week for the new cycle, and have made it to the first week of 5×5 squats. We will be dropping the weights down this week in order to focus on technique, and establishing great positions! We will finish the day off with a squat filled WOD that incorporates sprint intervals, hang cleans, and front squats.

 

Thursday – WODability

We are getting a nice recovery workout near the middle of the week because we need it! We will spend some time getting our heart rates elevated, and going through full-range of motion on non-complex movements. We will be recovering through perfect squats, slam-balls, and lunges.

 

Friday – TBD Wodapalooza Online Qualifier

Prepare yourself for the unknown each Friday for the next 3 weeks! We won’t know what to expect until Wednesday when the workout is released!

 

Saturday – Level 2  “Straight 100”

We end the week with a benchmark workout that includes 100 reps of wall balls, 100 calories on the rower, and 100 box jumps. The key to this workout is big sets on the wall balls while maintaining a lower heart rate.

 

Saturday – Community WOD “Farmer Fran”

Bring your friends to our free weekly 9am class. We have a partner workout in which each partner will spend time blasting through calories while the other partner does pec pumping push-ups. We will also be testing our grip strength with a heavy 400m partner farmer’s carry!

 

 

Week In Preview, August 11th, 2019

“Winning means your willing to go longer, work harder, and give more than anyone else”

-Vince Lombardi

Supplement Spotlight

Don’t Race Towards Rickets!

Some people believe that by consuming large amounts of calcium in their diet  that it allows them to have strong bones, but this is only a half truth. Calcium absorption is solely dependent on the amount of vitamin D contained in the cells throughout the body.  Without sufficient levels of Vitamin D, Calcium cannot be absorbed through the intestines. Sufficient Vitamin D levels are critical to maintenance of bone, and overall critical to the crossfit athlete. Crossfit athletes often put their bones under extraordinary stress from heavy weight training. These situations cause bone to degenerate and regenerate. We need Vitamin D to facilitate this regeneration of bone, and to help increase bone density.

Puori D3

Upcoming Events:

Strength and Powerlifting Seminar at CFK North

Want to meet one of the best in the biz? 60 dollars might be your ticket to the 1,000 pound club! Jeremy Augusta, the creator of the Swing Block Method will assisting CFK athletes with technique perfection on the big three( bench press, squat, and deadlift) lifts. The training will last all-day at our North location on Saturday, September 7th. Need more info? Check out the event on Facebook, and sign-up!

Weightlifting-vs-powerlifting

Weekly WODs:

Monday – Squat Day 5RM Retest

Hopefully by Monday you have shaken off the lingering effects of “California Love”! We will be performing a retest for the new squat cycle, and will follow it up with descending rep ladder of hip flexion and extension movements. Be prepared to go unbroken on  higher rep burpees and kettlebell swings!

Tuesday – Demystify the Muscle Up

The philosophy at CFK is to “get better, not done”. On day 2 we take our time in a skill work session that will open our eyes to the finer points of the ring muscle up. We will follow it up with a conditioning workout that includes ring muscle ups, calories on the rower, and wall balls.

Wednesday – Old School

We have an old school warm-up planned for your third training day of the week! It’s weightlifting Wednesday so we will be cycling the barbell and  practicing our positional awareness during deadlifts, hang cleans, push jerks, and split jerks. Yes, you read correctly! We are doing split jerks!

Thursday – Dottir for a Day

Have you ever wondered how to build a cardiovascular engine like every athlete with the last name “Dottir”? EMOM training can provide you the stimulus necessary to get you to that next level. However, its up to you to put the pedal to the metal! We have rowing, kickback box-jumps,  farmer’s carries, situps and if the GHD is open you can give it a go!

Friday – Pick Six

We have another weightlifting day towards the end of our week! We will begin with a strength and technique session that is every 2 minutes on the minute of hang squat snatches and overhead squats. We have those movements again in the conditioning portion, and will add some double unders to the mix!

Saturday – Community WOD

Bring your friends and come push yourselves….Literally…. at our 9am community WOD.  We will be performing push-ups, kickbacks, dumbbell renegade rows, and suitcase deadlifts. Our workout is sure to smoke your upper and lower body for 15 minutes.

Saturday – Level 2

Bring your running shoes to class this week! We will be putting in a fair amount of distance on our feet! Our workout also includes toes to bar and walking lunges!

 

 

 

 

 

 

 

 

August 2-for-1 Bootcamp Special

For the entire month of August, we’re running our biggest discount ever offered! The 5-week Bootcamp is 50% off when you and a friend sign-up together. It’s our August 2-For-1!

How to Sign-up

Click HERE for our online sales portal, use promo code 2FOR1 at checkout to receive 50% off!

*Each person in the 2-for-1 must purchase their own Bootcamp through the sales portal and use the promo code to receive the offer.

*Once purchased, a coach will call you to schedule your Foundations Course and first session!

What’s Included:

  • 3-session Foundations Course, designed to teach you the basics and build confidence going into our group classes
  • Initial Fit3D body composition scan
  • Nutrition consultation with EMOM Nutrition
  • 1-on-1 goal setting with a coach
  • After the Foundations course, finish out the 5-weeks of unlimited classes at CFK! Class Schedule HERE
  • All of the accountability and resources for you to CRUSH your goals!

Foundations Course Schedule

All memberships must start with the Foundations Course, which lasts 3 sessions and alternates between our West and North gym each week.

Upcoming Foundations Schedule:

August 12 Foundations – CFK West, Monday/Wednesday/Thursday @7:30 p.m.

August 19 Foundations – CFK North, Monday/Wednesday/Thursday @6 p.m.

August 26 Foundations – CFK West, Monday/Wednesday/Thursday @7:30 p.m.

September 2 Foundations – CFK North, Monday/Wednesday/Thursday @6 p.m.

**Foundations starts on Monday of each week. If you cannot make the pre-scheduled class times, we can accommodate special scheduling with an additional $50 fee. Please call us at 865-356-9000 for special scheduling or any other questions!**

Week in Preview, August 4 2019

“I shall pass through this world but once. Any good, therefore, that I can do or any kindness I can show to any human being, let me do it now. Let me not defer it or neglect it, for I shall not pass this way again.”

— Stephen Grellet

Supplement Spotlight:

Puori O3

 

O3 is one of the staple supplements we recommend every athlete take, as it is an essential fatty acid. This means it cannot be made by the body and must be obtained through diet or supplementation. O3 combats inflammation and helps to maintain normal vision, heart, and brain function. Combat muscle and joint damage with Puori O3 and recover.

Upcoming Events:

Back-to-School Promo: 2-for-1 Bootcamp!

It’s two 5-week Bootcamps for the price of 1, and we’re running it the entire month of August! To qualify, two friends (or family members, battle buddies, etc.) must sign-up and each will pay 1/2 of a 5-week Bootcamp ($99.50/each). Let’s spread the fitness as we kick-off another school year!

Schedule the first class or intro session HERE

Powell Station Flotilla

Here’s a great opportunity to get outside right here in our back yard. Knox County Mayor Glenn Jacobs will be the float master, and our happy Coaches will be there to cheer you on should choose to take the challenge! Call River Sports if you don’t have a kayak, they’ll be happy to rent and deliver. Check out the facebook event HERE

Strength and Powerlifting Seminar at CFK North

We’re proud and excited to bring Jeremy Augusta, a prominent strength coach, and creator of the Swing Block Method to CFK North on Saturday, September 7. Coach Augusta will hold an all-day seminar on the bench press, back squat, and deadlift.

It’s an amazing opportunity to set some huge PRs, and be coached by one of the best around! Check out the event on Facebook, and to sign-up. It’s only $60!

Weekly WODS:

Monday – Bonding Time

We will begin the week with a partner WOD. What better way bond with your best friend than through a hefty row, burpee bonanza, and toes to bar. Make sure you pick your friends wisely!

Tuesday – Test Day!

It’s time for some iron therapy, because our test day has arrived! The hard-earned strength gains you have made over the last 7 weeks will finally be unleased. Don’t break the PR bell, you animals!

Wednesday – Up and Over

In day three we will continue building strength in our shoulders through a descending ladder of handstand push-ups and dumbbell box step overs. Don’t worry we will spice things up by throwing some running intervals at you as well!

Thursday –  Quad Awful

We have 4 sets of short and extremely intense AMRAPs near the end of the week.  Dig deep and don’t wave the white flag at the assault bike after this one!

Friday – “Cali Love”

Day 5 is much like the Cali Bear WOD we performed recently, as we will be testing our skills against squat clean and jerks. Our job at CFK is to prepare you for the unknown, and this workout has a plot twist.

Saturday – ATLAS

Let’s carry some odd objects! We don’t have to be the world’s strongest person, but it doesn’t mean we can’t train like them. This is an odd object run, box jump, and calorie effort to finish off your training week!

 Community WOD

We will be performing a partner WOD that will have your core screaming for gains! Partners will alternate through burpees, dumbbell snatches, and situps. However, if your partner is working you won’t be off the hook in this one!

Week In Preview July 28th, 2019

“We think, mistakenly, that success is the result of the amount of time we put in at work, instead of the quality of time we put in.”

— Ariana Huffington

Supplement Spotlight:

Transparent Labs PRE-ORDER!

Due 12pm Monday!

-Attention all TPL lovers-

TPL offers a clean variety of products with clinically effective doses of ingredients. They’re gluten free, nonGMO, and are free from artificial sweeteners, dyes, and harmful additives. They even have vegan friendly options for all of you plant based athletes. Check out their products here for options and tasty flavors. Sign up at the gym or email Coach Kenzi with your order.

Upcoming Events:

Bring – A – Friend Friday

Grab a buddy and bring them to the gym this Friday! We’ve got an awesome “Chipper” style AMRAP for everyone to tackle. Plenty of sweat to go around! Please shoot this waiver over to your friends so they can fill out prior to the workout.

Back-to-School Promo – 2-for-1 Bootcamp!

We’re running this the entire month of August! Two 5-week Bootcamps for the price of 1. To qualify, two friends (or family members, battle buddies, etc.) must sign-up and each will pay 1/2 of a 5-week bootcamp ($99.50/each). Since it’s BAFF this Friday, let your friends know to get a friend of their own and bring the whole crew! Let’s spread the love as we approach the end of Summer!

Weekly WODS:

Monday – Ricky Bobby

If you ain’t first, you’re last! Ladies and Gentleman, Start Your Engines! We have a descending ladder of Deadlifts, Push Press, and Box Jumps.

Tuesday – Back Attack

We have an exciting AMRAP planned for Day 2. We will be combining rope climbs, hand-release pushups, and calories on the rower for a back blasting workout. Don’t worry! We have scaling options!

Wednesday – Squat Day (Week 7)

We have arrived at our last building week! You can already hear Coach Derrick screaming “Let’s be great Today”! We should be adding the last few pounds to our squats in preparation for test week. Our strength workout will end with “Speed Demon” which includes high rep kickbacks and dumbbell front squats.

Thursday –  Dub like Demarcus

Some of you that knew coach Demarcus know that he loved double-unders! Today we practice what we learned from him! We have a long row, some plate ground to overheads, and max double-unders! Make Demarcus proud!

Friday – Grip Gauntlet

Training day 5 will tax our grip to the max! We will be performing dumbbell  deadlifts, hang squat cleans, and Kettle-bell farmer’s carries.

Saturday – Community WOD

We have a “Sweet 16” minute EMOM coming up on Saturday! Bring your friends to a party that celebrates bent-over rows, calories on the rower, box step-overs, and push presses every minute on the minute!

 Saturday – Level 2

Don’t be a buster! Come and get some hang clean thrusters! We will kick off Saturday with a heavy 3 rep hang clean thruster.  Our conditioning piece allows you to pick your favorite static holds! We will combine these static hold choices with timed efforts on the bike, step-ups, and Russian swings.

Week In Preview July 21st, 2019

“Don’t let anyone feel like they can beat you.”

-Michelle Letendre

Supplement Spotlight:

Blackmarket Raw Glutamine

Glutamine is the king of supplements when it comes to reducing muscle soreness. It is the most common amino acid found in the muscles, and plays a major role in protein synthesis to repair broken down muscle fibers. Glutamine is also a neurotransmitter found in the brain that increases memory and focus. If you find yourself getting super sore from tough WODs and wanting to hold back on the gym, you may consider adding raw glutamine to your routine.

Weekly WODS:

Monday – Trap City

The first training day of the week will allow us to knock the rust off of the sumo deadlift high pull.  You should also prepare for longer interval running and high repetitions of  push press! Our optional finisher will be gut buster that incorporates challenging core stability movements.

Tuesday – Have it Your Way it’s Pull Day

We have done a lot of EMOM training lately, and many of you have probably seen the results! You might have even FELT them! Our workout today consists of an alternating EMOM that includes calories on the rower,  a double kettle-bell front-rack hold, and your very own choice of a gymnastics pulling movement.

Wednesday – Squat Day (Week 6)

We have made it to week six of our current squat cycle! We will add a small amount of weight this week! Our focus is to own positioning in preparation for the upcoming test week! The second portion of class will allow us to cook up a spicy AMRAP of overhead squats and bar-facing burpees. You should find a comfortable pace on the burpees, and weight you can go unbroken with for the squats.

Thursday –  Beach Body Abs

Isometric holds are one of the best ways to build core strength.  Day 4’s workout will tax your midline, and build those washboard abs! Our workout includes exercises that require midline stability! However, we will challenge our stability by getting our heart rate elevated! Get ready for some intense bouts of rowing, box jumps, ring dips, and toes to bar.

Friday – “The Cali Bear”

Weightlifting requires superior mechanics, strength, and endurance. Our workout is a weightlifter’s dream! We will have many heavy clean and jerks within a small twenty minute window.  Bring your lifters, and bring your muscle to “Cali Bear”.

Saturday – Community WOD

 How fast can you and your buddy perform medicine ball cleans,  mountain climbers, and intervals on the rower?  If you come to our free community workout you’ll find out!

Saturday – Level 2

Bring your best buddy from CFK to our 10:15am workout on Saturday! We have two separate AMRAPs that include interval buddy runs, and another which includes pushups, kettle-bell swings, and double unders!