CFK Weekly: April 16, 2023

New Class Alert!!!

Monday Night Weightlifting @ West! 7:00PM

With our newest Coach Keith

Programming Sneak Peek!


6 Sets of a Hang Squat Clean + Squat Clean Complex. Then we are pairing a gymnastics movement with wall balls in a 10 Min AMRAP!


Time to work on Rope Climbs! Then our Metcon for time will test your core and hip flexors!


20 Min AMRAP with some various Kettlebell movements.


Building Power Clean EMOM! Then we are going to see how well your legs can run with some squat volume.


5 Rounds with built in rest. the accumulated volume will add up and challenge every athlete!


Partner WOD! You and a partner have a distance to row and work to keep you both busy the whole time!

Manion Hero WOD

Saturday April 29th

7 Rounds For Time

400 meter Run

29 Back Squats (135/95 lb)

Look intimidating? Grab a Friend a do “you go, I go!”

USAW Weightlifting Meet ALERT!!

CFK will be hosting a USAW Meet 5/20/23!!

Info & Registration HERE!

Check below for other events coming up!


May 29, 2023

Our yearly tradition is right around the corner!

Be on the lookout for a shirt pre-order and our Murph Prep Challenge in the coming weeks!

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 Р10k.

Each program is $15 a month added on to your monthly membership contact Coach Stephen for more details. [email protected]

Previous Post: