CFK Weekly: August 6, 2023

CFK Summer Slam starts 8/7! SIGN UP HERE!

Get your team ready! 4 Person Teams 2 Guys / 2 Girls on Saturday – 8/26/23 @ West!

Monday WODs (8/7 – 8/14 – 8/21) & Weekly Scoring leading in:

Monday WODs in full will be in the Newsletter!

These WODs will be done as an individual in class and and your score for that day will be weighed against others in the competition! Scoring will works as follow.. Any RX score will weighed higher than any Scaled score (Just like the open- Scaled athletes can do RX and would rank above other athletes in scaled by doing so). Once Monday WODs are complete Males will be scored against Males and Females with Females 1st on the leaderboard gets 1 Point. 2nd gets 2 Points… Low points win! Then all teams scores will be put together and the lowest overall points for the week will win the week! At the End of all three Mondays the cumulative points will be added up and the lowest score will be seeded 1st = 1 Point going into competition day!

Full Event Details, Updates, & Weekly Leaderboard!

Programming Sneak Peek!


Week 1 of Summer Slam! Athletes competing you must do RX or the Scaled option listed to the standards.


40 Burpee Box Jump Overs (24/20)

30 Deadlifts (185/135)

20 Box Jump Overs

10 Burpee Pull Ups (Open Standard- Bar out of reach at full ext)



40 Up Down Step Overs (24/20)

30 Deadlifts (135/95)

20 Step Overs

10 Burpee Jumping Pull Ups (Bar 6in Above Head) (Burpee first then Jumping Pull Up)



Back Squats on the 3 min Building to a Heavy Single! Then we have a 7 min AMRAP the will see how fast you can move a bar and keep your jumping!


5×5 Push Press! Then we have 5 Rounds for Time where we will be pulling and pushing through some Gymnastics movements


Intervals today where speed helps but consistency and moving at a pace that allows you to continue to work is most important. We will finish up with some quality core work today!


12 Min EMOM of a Double Power Sntach. Then a double 5 Min AMRAP! Push yourself to work big sets and minimize any rest!


You and a Partner are getting the rower going and switch when the other partner Completes a Pull and Carry!

Transparent Labs Supplement Pre-Order!

Click Here to order you supplements Deadline 8/10 – 11:59PM!

CF Unlimited Membership gets you 10% off of list price!

Running Workshop w/ Coach Stephen

Date: Thursday – 8/10/23     Time: 6:30-7:45/8:00PM     Location: West

Looking to learn how to run more efficiently? We are going to cover the ways we run and how we can improve. We are going to take a look at each athletes gait cycle and how/what we can do to improve running form and the muscle/mobility associated with proper running.


Spots are available on first come basis!

  • This workshop will be limited to 8 athletes only so each athlete gets time and attention.
  • Cost $15 – This workshop comes with a free month of my 3 Day a week Endurance Programming for free! ($15 Value)
  • 75-90 Min workshop including short lecture, mobility assessment, gait analysis, mobilization.

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