CFK Weekly, January 23, 2022

Programming Sneak Peek!

Awesome workouts coming up this week athletes, a good mix of strength and cardio, here’s a sneak peek!

Monday: You’re going to breathe some fire! Tough post-deadlift EMOM for the MetCon today.

Tuesday: All the barbell work today, get ready for an Olympic Weightlifting complex!

Wednesday: If you like cardio, today is your jam!

Thursday: Did you enjoy the last field day? Here is your chance to do it again!

Friday: CrossFit loves 21-15-9 right? Well, today is 9-15-21, and 3 rounds of it! Barbell and gymnastics.

Saturday: Kick your weekend off right with some dumbbells, rope climbs, and rowing!

Stay Classy CFK, Coach D out!


2022 CFK Open Begins February 24th!

The CrossFit Open is a staple moment each year for the CrossFit community. Everyone can do it, just as everyone can do CrossFit. There will be multiple divisions: Scaled, Teens, Masters, Rx, and Adaptive athletes, as well. There is nothing quite like your first CrossFit Open! For those who have been through it on numerous occasions, they will agree, the CrossFit Open is an opportunity you do not want to miss! Read more…

PLUS, the CFK Games on March 19

CFK hosts its own version of the CrossFit Games in the form of an in-house partner competition! Same-gender teams of two will combine scores from the CrossFit Open going into the CFK Games, then compete in three additional events at the CFK Games to determine the overall leaderboard!

So, register for the Open, take the judges course, and pick a partner! Let’s throw down!

Click here to learn more about the CrossFit Open

Register for the Open | Judges Course

Pose Method of Running Seminar with Coach Emily

Have you ever learned HOW to run? Better late than never! Running is a SKILL! Running well requires practice and skill development, as well as an increased perception of your body and movement. In this comprehensive seminar, we will learn how the body interacts with the Earth when we’re running, and use this knowledge to teach ourselves a more efficient stride. If you love running, you will LOVE this seminar! If you hate running, this course promises to make running suck less. 

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

New CFK NORTH EVENING SCHEDULE (M-F) Starts Jan 31st and is as follows:

3:30 PM Burn • 4 PM CrossFit • 5 PM CrossFit • 6 PM Burn • 6:30 PM CrossFit

This new schedule begins on January 31. Thank you so much for your understanding of this necessary change.

Strict Before Kipping!

Is one of your 2022 goals to get a kipping pull-up? READ THIS FIRST!

Before you master a kipping pull, you must first have a strict pull-up! Strict pull-ups develop the shoulder musculature and strength necessary to do a kipping pull-up (specifically, the rapid lowering phase) so then the kipping pull-up can be performed safely with much less risk of injury.

It’s also important to have sufficient shoulder and thoracic mobility for a kipping pull-up. (So don’t skip out on mobility and flexibility pre and post-workout). As always, be sure to ask your coach for help with anything you’re specifically working on!

Not sure what to work on to get your first strict pull-up? Ask a coach!


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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