CFK Weekly, August 14, 2022

Programming Sneak Peek!


Let’s start out this week with some with some Accessories! The Metcon that follows rewards how well you can maintain your Threshold. You get to earn your rest in this one.


Skill work on the ropes. Then an AMRAP that will keep you moving. Let’s get some quality bodyweight movement in today and avoid going to failure!


Barbell work today! An Ascending weight structure will give you a chance to test your numbers here. Then we’ll see how well you can cycle a barbell on this burner.


Strength & Stability followed up with a Gymnastics Metcon that’ll get you inverted! Great day to work on positions.


You and a partner get to attack a fast and furious WOD together with Sumo Deadlifts High Pulls!


Fun Chipper today! Move steady to knock out the work, don’t go out to hot on this one.

Programming Going Forward

Constantly Varied, Functional Movements, Performed at High Intensity, over broad time and modal domains. This is and has been the recipe for success with Crossfit. The presentation may look different but the recipe stays the same.

We are switching the way the WODs will look and be scored. Comptrain (Sweat, Train, Compete) is changing their Affiliate Programmaing and we want to offer the best programming possible. As you have seen over the past few weeks some WODs have been scored Traditionally RX’D or Scaled, we are working back in that direction.

We are going to take what we loved and learned from Comptrain and utilize the knowledge from our ownership moving forward. This gives us the ability to incorporate more skills work, weightlifting, and programming specific to our Athletes (you).

So what does this mean?

The track system we have been following will be going away. If you have become accustomed to your track,  we understand! Coaches are there for you to help set you up for success based on your goals!


Please reach out with any questions!


Thank you to everyone who came out to West. We had a lot of impressive totals and PRs were had! Congratulations to everyone!

Friday Night Lights: North August 19th

Let’s celebrate as we wrap up our strength cycle with a special high energy Friday Nights Lights version of the “CrossFit Total”!

-Event starts at 6PM! Feel free to show up early and start warming up. Athletes will have 20 minutes to complete the Total. 3 Attempts at each lift in order, Squat, OH Press, & Deadlift.
BBQ will be provided along with drinks and baked snacks (by Chelsea Donaldson, a.k.a. “chubby_behem0th”)
**Prizes for top 3 male/female athletes!**

Bristol Burnout Header

Saturday, September 24, 2022
Bristol Motor Speedway Infield

Join fellow CFK Athletes and form four-person teams (2 male, 2 female) for the chance at victory, all while helping raise money to support SCC Bristol’s mission of helping local children in need. The event will be held in the infield at Bristol Motor Speedway.

Click here for all the details!

Not looking to compete? Come out & support your friends!

COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday 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!

PLEASE have friends sign a waiver beforehand!

Waiver Link

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