CFK Weekly, April 24, 2022

MURPH T-Shirt Pre-Order!

Click here to order your shirt! Last day to order is May 10!!!

Programming Sneak Peek!

What is up CFK! We have an awesome week of workouts coming up, so let’s take a look:

Monday: Today we have a twist on the classic “Fight Gone Bad”, it’s going to be good!

Tuesday: International Chest Day Baby!

Wednesday: Wall Balls, Deadlifts, and Farmers Carrys, anyone?

Thursday: Big time “Murph” vibes

Friday: Fire up the lungs and then do some snatches!

Saturday: “Macho Man” with a twist! All the barbell work today.

This week is going to be killer, don’t miss out!

See you this week CFK!

Much love, Coach D.

Sunday Run-day! Click here for Group Run Schedule

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

Click here for more info!

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


Coach Hannah on Movement Integrity

“How you do one thing, is how you do everything.” 

In CrossFit we rely on movement standards to determine “good reps” or “no reps.” These movement standards are measurable markers that keep athletes accountable. (e.g. For squats, hips must be below parallel/below knees, push-ups the chest comes to the ground at the bottom, elbows extend at the top for the reps to count).

You don’t always have someone watching you, so it’s up to YOU to be accountable and to have good integrity. Purposely cutting reps short, or limiting range of motion to “get it over with” is only cheating yourself.
This is not just CrossFit, these standards apply to LIFE.

The smallest things we do or don’t do can determine how we do everything. Putting your cart back in the cart return, picking up trash instead of walking past it, making your bed, taking out the garbage when it’s full. The little things make all the difference. If we look past the seemingly small inconveniences, it sets us up to do the same with the big things in life. Set an example for those around you, and don’t just meet the standard, exceed the standard.

At CFK we also call this the “Better, not done” mentality.


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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