CFK Weekly: August 21, 2022

Programming Sneak Peek!


Wave Loading Front Squats! We are going to work off percentages today; so make sure to look up your history in Wodify to help guide you here. Then you and a friend are going to see how many rounds your legs get you through. This is a awesome WOD for training Lactate Shuttling!


Starting off with midline and shoulder stability. The accessory work will get you prepared for this PACER, where finding your pace will be key to not blowing up with rounds to go. Think RPE 7 in the first few rounds here.


We have a fun one today with Power Snatches. Your “accuracy” will help decide how much work you do today!


Quality is the goal in this EMOM! We are doing push and pull today. Let’s work on your pull/muscle ups today. If you want to sting a little today you’ll get that too.


Strength Complex working on getting that barbell overhead and getting yourself under the bar. Now that we got some strength and technique work done, lets test your shoulders endurance in rounds of an AMRAP.


We rocked shoulders on Friday so let’s get after your legs today with “Kelly” to cap your week of training!

CFK TOTAL: 2 Weeks and LOTS of PRs Later!

Thank you so much to everyone for coming out and participating and/or cheering on your fellow athletes! As we wrapped up our strength cycle we could not have thought of a better way test the work you put in! Congratulations to our Winners from this past Friday!

Like OLY Lifting? Want to Test yourself?

CFK will be forming an OFFICAL USAW Team!

Save the Date: October 8th! We will be heading to the USAW 2022 Tennessee-Kentucky Meet in Johnson City!

More details and sign ups will be coming in the following weeks! We are extremely excited to announce this and have this opportunity available for all of you lifters out there. Any questions can be directed to [email protected]

Speaking of lifting…

Save the Date: September 17th, 2022 @ CFK West

Squat Seminar w/ Coach Blake

More details will follow so be on the lookout for those!

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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