CFK Weekly, April 10, 2022

Programming Sneak Peek!

Athletes, we have an awesome week of workouts coming up! Three benchmark workouts; 1 Hero WOD, 1 Girl WOD, 1 CFK Benchmark WOD, let’s look:

Monday: Hero WOD “Donny”.

Tuesday: Shoulders and Glutes will light up!

Wednesday: Girl WOD “Barbara”.

Thursday: This one is going to get grippy!

Friday: CFK Benchmark “CFK Aerobic Test”

Saturday: All the heavy cleans!

This week is going to be super cool with a great combination of movements!

Stay classy CFK.

-Coach D.

Sunday, April 10 @ 2 PM | CFK West | Join us to celebrate and support Brian Welch’s battle with cancer. We will be doing Brian’s favorite WOD!

Save the Date! Women’s WOD ‘n’ Wine | Friday, April 29 | 7 PM | CFK West

Save the Date! Memorial Day MUPRH | Monday, May 30 | 8 AM (both locations)

Sunday Run-day Group Run Schedule (click here)


Coach Emily on changing the way you think about food

The most impactful changes we can make regarding our health and fitness are changes in our mindset. Specifically, when we’re talking about losing body fat, gaining muscle, and fueling workouts, that means we have to shift the way we think about food.

One thing that always works for me is this:

Instead of asking yourself, “What do I want to eat?” try asking yourself, “What do I need to eat?”

When you ask yourself what you want to eat, you’re relying on cravings, emotions, circumstances, and time constraints to guide you. You might choose something quick like fast food because you’re hungry NOW. You might grab takeout because you don’t feel like cooking. You might give in to a craving you’ve had all day for pizza. Or maybe NOTHING sounds good, so you skip a meal – only to end up so hungry by the time you get the chance to eat again that you then make a poor choice or overeat.

But when you ask yourself what you need to eat, you rely on your knowledge of good nutrition to guide you. You pick whole foods (not packaged ones!), prioritize protein and vegetables, cook something yourself, and go for fruit or nuts as a snack. Or maybe you truly don’t need a meal and just need to drink some water!

So next time you open the fridge and start that internal dialogue, remember to rephrase “What do I want?” into “What do I NEED?”

If you need help getting on track, grab a coach in class and let us know you could use some nutrition guidance. We will set you on the right path!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD is happening on Saturdays at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

Have friends sign a waiver beforehand to save time!

Waiver Link


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