New Class Alert!!!
Monday Night Weightlifting @ West! 7:00PM
With our newest Coach Keith
Programming Sneak Peek!
Monday:
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!
Tuesday:
Time to work on Rope Climbs! Then our Metcon for time will test your core and hip flexors!
Wednesday:
20 Min AMRAP with some various Kettlebell movements.
Thursday:
Building Power Clean EMOM! Then we are going to see how well your legs can run with some squat volume.
Friday:
5 Rounds with built in rest. the accumulated volume will add up and challenge every athlete!
Saturday:
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!
Murph!!!
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 – 10k.
Each program is $15 a month added on to your monthly membership contact Coach Stephen for more details. [email protected]