CFK Weekly: April 23, 2023

Murph Prep Challenge!

This year we are celebrating and prepping for Murph all month.  Starting Monday May 1st we are running a daily challenge / competition leading up to completing Murph on Memorial Day Monday May 29th.

Here is how to participate…

  • Log running at least 1 mile every day, it will be loaded in Wodify to complete, but not a race for time.
  • Complete the daily Murph prep exercise, sets, reps, etc.  Also will be in Wodify and not necessarily for time.
  • Consume a minimum of 100oz of water daily, again tracked in Wodify.
  • Bonus, post a photo, with proof it’s you, of a healthy food choice made that day.  It can be a meal, food swap, no judgements made…do your best. (Tag CFK & post to our FB Group)
  • One point will be awarded for each of these completed, they will be calculated daily, no back tracking and adding later.

The person with the most points at the end of the month wins!  Wins what you ask???

A weight vest from 5.11 Tactical!

In the case of a tie, all will be placed in a hat and pulled at random

Programming Sneak Peek!


6 x Complex (Push + Split Jerk). Then we have 4 Rounds for Time with where we are putting weight up overhead under fatigue.


5 Sets to build to… 1 RM FRONT SQUAT! Then we have 3 Rounds for time that will have your legs and arms on fire! This is one that you have to keep yourself moving!


3-3-2-2-2-1-1-1-1 Snatch. We follow up with a simple chipper that will challenge your ability to keep yourself at Threshold.


You and a Partner are working on a 25 Min AMRAP time to accumulate some Cals!


Weighted Chin Ups! Then our 12 Min AMRAP has a Pull, Push, & a DB Movement. The rounds can add up here if you keep working!


Manion Hero WOD! Join us to take on this Hero WOD, if it looks intimating, grab a friend and go after it together!

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!

New Class Alert!!!

Monday Night Weightlifting @ West! 7:00PM

With our newest Coach Keith

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]

Previous Post: