CFK Weekly: April 16, 2023

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 Р10k.

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

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