CFK Weekly, January 30, 2022

Programming Sneak Peek!

What it do CFK! In case you haven’t heard it yet, we are in full-blown Open prep! Haven’t you noticed all of the rowing, biking, toes to bar, pull-ups, high rep barbell work/dumbbell, and double unders lately? Be sure to get signed up for the Open, it only comes by once per year, so don’t miss out!

Monday: Get ready to power snatch your heart out!

Tuesday: Three AMRAPs today with built-in rest, it’s going to be some high effort!

Wednesday: Hero WOD “Holleyman”

Thursday: Cardio and gymnastics work!

Friday: Straight up engine work today!

Saturday: Barbells and pull-up variations, it’s going to burn and start your weekend strong!

Be sure to eat your protein CFK!

Coach D signing off, peace!

2022 CrossFit 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…

T-Shirt Pre-Order

Want an Open T-shirt?! Fill out this form!

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 for more information about the Open. This post will be continually updated with the latest information.

Register for the Open | Judges Course

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.

Your hard work in the gym only pays off if you’re recovering properly.

Contrary to popular belief, the real “gains” are NOT made in the gym. Of course weight loss, muscle gain, and performance progress are all byproducts of exercise, but they’re not exclusive to fitness only.

Sleep, nutrition, and active recovery are non-negotiable if you are serious about reaching your goals.

While we are asleep, our body is not only restoring our energy supply, but it’s also producing human growth hormone which is essential for athletic performance. It helps our bodies repair and rebuild lean muscle mass. ⠀

Rest days don’t mean “do nothing and lay around all day.” Active recovery days should include light activity, such as a light jog, brisk walk, yoga, biking, swimming, etc. When you’re sore from hard workouts, it’s beneficial to include light movement in your “off days”. These activities help to improve blood circulation. That fresh blood can bring in nutrients that help rebuild and repair those hard-working muscles.

What should you eat on these rest days? PROTEIN! Protein (such as lean beef, turkey, fish, etc) helps stimulate muscle growth and repair. Healthy carbs (like oats, potatoes, rice) to help replenish used glycogen.

Work Hard. Recover Hard.

– Coach Hannah

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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