CFK Weekly, April 3, 2022

Programming Sneak Peek!

We have some really cool stuff coming up this week, I mean I might be slightly biased. . . check it!

Monday: Heavy Hang Power Cleans!

Tuesday: Lots of Dumbbells and Double Unders!

Wednesday: Heavy Front Squats!

Thursday: Once again, some Murph vibes!

Friday: “Nancy”-ish, it’s going to be a good one!

Saturday: Clean & Jerks with some rowing!

Honestly, this week has some really cool workouts, you do not want to miss out!

Let’s get better together this week!

-Coach D, out!

Sunday, April 10 @ 2 PM | CFK West | Join us to celebrate and support Brian Welch’s battle with cancer. We will be doing Brian’s favorite WOD!

Save the Date! Women’s WOD ‘n’ Wine | Friday, April 29 | 7 PM | CFK West

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

Sunday Run-day Group Run Schedule (click here)


Coach D on why we train Mechanics first, Consistency second, and Intensity third

Mechanics, Consistency, and Intensity. It’s the way we teach all movements, not only for technique purposes but for safety too, as well as longevity of training. When sticking to the MCI of training you are able to learn the proper way to do your movements, how to do them consistently well, and able to slowly increase difficulty over time so as to not overtrain or increase the risk of injury. When an athlete is brand new to this style of training their body will take on a fair amount of shock at first before it learns how to recover and adapt. Sticking to the MCI allows time for the new athlete to get in great workouts while increasing their ability over time. Continue Reading…


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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