CFK Weekly: April 2, 2023

CFK is Hosting a USAW Certification Course!

Contact [email protected] for more details

Speaking of Weightlifting….

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

Info & Registration HERE!


Check below for other events coming up!

Programming Sneak Peek!


Squat Combo! 1 Front Squat (85 – 90% of FS 1RM) + 3 Back Squats! Then we will try to keep our feet moving with some heavy legs in this Threshold Metcon.


Jump Rope skill work! Our Partner Metcon will will have you cheering each other on to get through this Pyramid together!


6 x 3 OHS from the floor! Our metcon will combine Pulling with some more OHS!


6 Rounds. 4 Mins per round. Earn you rest here! Pacing these intervals correctly will make all the difference!


Push Jerks from the floor. Then our Metcon will feel a little grace like with an added movement!


Get ready for some Med Ball Cleans in the pacer to close out the week!

Workshop Alert!!

On Wednesday, April 5 stay after the 4 o’clock class or be there early for the 5:30 class (5:00-5:30PM) to learn how functional breathing can improve your fitness, recovery, and overall health.

Zack Kramer, a local CrossFit Level 3 coach, will join us between these classes to lead a workshop covering breathing for CrossFit, why you should care about your tolerance to carbon dioxide, and how breathing correctly will help you avoid injuries in training.

Manion Hero WOD

Saturday April 29th

7 Rounds For Time

400 meter Run

29 Back Squats (135/95 lb)

Previous Post: