CFK Weekly: August 13, 2023

CFK Summer Slam Week 1 Leaderboard!

1st Place = 1 Point,  2nd = 2 Points and so on. In the event of a tie (Scaled had 2 ties) Both teams receive the same points and then the next placement skips down (2 teams tied for 2nd so next placement becomes 4th)

We had a couple of really close match ups! Rx 2nd and 3rd were decided by 1 placement on the leaderboard. Scaled 2nd through 5th were decided by only a few points as well with 2 ties! Keep it up and we cannot wait to see what happens in Week 2!

Week 2’s WOD is listed Below!! Want a Sneak-Peak into Week 3?! Read below!


Programming Sneak Peek!


Starting of with some Hang Power Snatches then… Week 2 of Summer Slam! Athletes competing you must do RX or the Scaled option listed to the standards. Standards in WODIFY!


3 Rounds for Time:

400m Run

30 Snatches (75/55)

20 TTB



3 Rounds for Time:

300m Run
30 Hang Power Snatch (55/45)
30 Sit Ups



5 – 5 – 3 – 3 – 1 – 1 – 1 Bench Press on the 2 Min. Following up with Bench we have a 9 Min AMRAP that will push your shoulders and see how well you can manage reps without going to failure.


6 x E2MOM Building to a Heavy Squat Clean! Then we have 5 Rounds for time that will have you moving a barbell with a lot of pulling and some push.


Hero WOD Jerry! This one is on the leaderboards at the gyms so lets see who can make it up there!


6 Sets of a OH Complex from the floor of: 1 Push Press + 1 Push Jerk + 1 Split Jerk. Then we have 2016 Regionals Event 7!


You go, I go with a partner where your legs and forearms will be tested over 4 Rounds.

CFK Summer Slam Week 3 & Competition Day!

  • Week 3 is coming up! 8/21/23 Monday’s in class WOD will be your final chance to rank before heading into Competition Day!

    • Week 3 Preview:
      • 2 Score! You heard that right This week can help you cover a lot of ground on the leaderboard!
      • 1st Part: Let’s just say you are going to be moving a Barbell!
      • 2nd Part: Get your Jump Ropes Ready!!
  • Competition Day 8/26/23!

    • Get Ready to throw down on this Multi WOD Event to finish off the CFK Summer Slam!
      • Points leading into the competition will add up with your Monday Points to give us a Podium!
  • Look for more Event Details in next weeks Newsletter!