CFK Weekly, January 16, 2022

Programming Insights!

We have an awesome week of workouts coming up, hope you’re all as excited as I am!

Monday: today is is going to be like Christmas for those gymnasty warriors!

Tuesday: heavy overhead work today!

Wednesday: sprint intervals with bikes/rowers and barbells!

Thursday: longer workout made up of a lot of short AMRAPs!

Friday: be sure to bring your squat shoes, we have post MetCon back squats!

Saturday: have a lucky jump rope? Because we have a lot of dubs today!

Much love, D.


2022 CrossFit Open Begins February 24th!

We are currently in full-blown Open prep! Haven’t you noticed the higher amount of volume lately? The number of workouts with rowing, biking, double-unders, etc.? We are training for the Open which begins on February 24th! Click here to learn more about the CrossFit Open

Register for the Open | Judges Course

IAM CFK 2022 Challenge Starts Monday!

The I AM CFK 2022 Challenge is all about prioritizing healthy habits and becoming the best version of yourself in 2022. In the five weeks leading up to the 2022 CrossFit Open we will be working on eating an adequate serving of protein at 3 meals, hydrating throughout the day, getting in 5 workouts per week, and sleeping enough – at least 7 hours per night.

Goal-Getter Challenge Bonus: In addition to healthy habits, the Goal-Getter Challenge includes physical challenges to help you improve an athletic skill. Participants in the Goal-Getter Challenge will be assigned a coach who will help you create a plan to reach your goal. Whether you’re looking to get your first strict pull-up, string together Toes-to-Bar, or PR your snatch, you will have two workouts per week to get you closer to ringing that PR bell!!

Click here for more info and registration! | Add to Calendar


Unshakeable Shoulders Workshop with Coach Blake

This shoulder workshop will be all about identifying what mobility limitations are holding back your overhead positions, plus how to build stronger and more stable shoulders!

Saturday, Jan 22 | 11:30 AM – 12:30 PM | CFK North

Add to Calendar

Pose Method of Running Seminar with Coach Emily

Saturday, Jan 29 | 12 – 4 PM | CFK West

More Info and Registration HereAdd to Calendar

Women’s WOD and Wine 🍷 

Friday, Feb 4 | 7 PM | CFK North

More Info and RSVPAdd to Calendar

Core and Pelvic Floor Workshop with Dr. Kim Givelechian
Saturday, Feb 5th | 11:30 AM to 12:30 PM | CFK West

Post-Workout Recovery starts sooner than you think!

What you do immediately after your workout could have a major impact on your recovery and your goals.

During and after a workout, our adrenaline and cortisol levels are increased, and if we don’t intentionally cool the body down, those levels will remain high and have an effect on a multitude of things, such as mood, recovery, sleep, and body composition.

After your workout, focus on your breathing. Diaphragmatic breathing (breathing deep into your diaphragm) helps turn off your sympathetic nervous system and turns on your parasympathetic nervous system, which helps bring your body back to homeostasis (balance). Decreasing cortisol also increases melatonin and promotes healthy sleep.

How to do it: Inhale deeply and slowly through the nose for 4 seconds and bring air into your belly (not your chest). Exhale through the mouth on a count of 4.

If the workout doesn’t include a post-workout stretch, ask your coach what stretches you can do that would compliment the workout while you focus on your breathing.

If you have to jet right after class, take some deep breaths in your car, and try and make time to fit in a cool down at some point in your day.

Key takeaway: Don’t skip the cooldown! The better the recovery, the better your future performance, and the better your results!!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD is happening on Saturdays 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!

Have friends sign a waiver beforehand to save time!

Waiver Link

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