CFK Weekly: August 27, 2023

To everyone that competed, helped on competition day, and cheered fellow athletes on over the last three and a half weeks. THANK YOU!! Getting to see the community push yourselves, hit PR’s, and cheer on one another made for a great event! Thank you everyone for participating! Congratulations to everyone and congratulations to our Podium finishers. We had close finishes, even a tie for first place RX leading into the last event, podiums below!


1st Place: Olivia / Karri / Ryan / David G

2nd Place: Chelsea / Caity / Jason / Ethan (Reese)

3rd Place: Shannon / Allyse / Chris / Keith


1st Place: Milena / Paula (Amanda) / Lucas / Paulo

2nd Place: Emma / Christine / Caden / Rodney

3rd Place: Hannah / Hanna / Matt / Dustin


Programming Sneak Peek!


6 Rounds for Time- Moving a DB and turning over your legs in fast round where you get rest after each! Then we are finishing with some grip!


6 – 5 – 4 – 3 – 2 Front Squats (Building)! Our 12 Min AMRAP is a Couplet on the rig and moving a barbell with ascending reps.


Partner WOD – You and a partner will be going you go, I go with a rower and BENCH Press in a Metcon! Then we will cap the day off with some core!


20 Min E2MOM of a Double on a Clean & Jerk! 1 Mile Time Trial to close out the day!


Chipper on a Friday! This one is going to have a heavier deadlift then try to knock out big sets to finish the chipper off. Post WOD we have a 10min skills EMOM so we can stay on top of movements!


The Chief!!!

Labor Day Schedule 9/4/23

2 Classes: 8:00am & 9:30am @ Both Locations

North Only: 2:00 – 4:30pm WL Open Gym with Wes

One last shout out a few of our sponsors for helping with the event!

Prime IV – In celebration of CFK Summer Slam Prime IV Hydration and Wellness is offering all CFK members a 20% discount off all vitamin infusions and injections. These treatments will not only benefit performance but also speed up recovery time. Reach out to Coach Keith for more information.

Clean Eatz Farragut – As a perk of membership and due to our relationship with Clean Eatz…all CFK members receive a 10% discount at the Clean Eatz Farragut location. They will also be a part of our CFK Summer Slam festivities and prizes! See Coach Hannah for more information and thank you to her husband Johnny!!

Brutal Bones – Brutal Bones Supply will also be a part of our CFK Summer Slam prizes! Check out their website with questions about their products. We will be offering them for sale at the gym soon!

Kooky Cookies – Kooky Cookies Provided snacks as well as prizes to out teams on top! If you are looking for a good protein cookie, go check them out!

Like Rowing? September 16th there is a local rowing competition on Concept 2 Rowers. See Dave for more details!