CFK Weekly, April 17, 2022

Happy Easter!

Programming Sneak Peek!

My Easter basket present to all of you wonderful people! Let’s take a look at some cool stuff we have this week:

Monday: All the power snatches

Tuesday: Regionals 18.5!

Wednesday: Back Squats 🔥

Thursday: Grab a buddy – Partner WOD!!

Friday: “Karen” with a twist, followed by some partner work!

Saturday: Clean & Jerks, Bar Muscle Ups, and Burpees!

This week is pretty awesome, with a little bit of everything!

See you in class CFK!

Coach D, out.

Sunday Run-day! Click here for Group Run Schedule

Women’s WOD ‘n’ Wine! April 29 | 7PM | CFK West

Click here for more info!

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


Coach Wayne on Quality of Movement

“Movement quality is part of the stimulus.”

100 REAL Push-ups provide a completely different stimulus than 100 half-reps. 😳

This is a hard pill to swallow when we are chasing the leaderboard at the box.

So, should you wear a vest for Murph? Should you do 1/4, 1/2, or 3/4 Murph?

The answer lies in your ability to perform the movements well for a LONG period of time.

I challenge you to pick the RIGHT version for you this year in whatever season of fitness you are in!

Don’t be afraid to make that 1/4 Murph the hardest Murph you’ve done because you slowed things down and crushed it in the quality department.

Above all else MOVE UNCOMMONLY WELL!


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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