CFK Weekly, January 9, 2022

What’s up, CFK?!

Hope you have all had an awesome weekend! I read something the other day, thought you all might like the quote that was in it:

“The best way to predict the future is to create it.” -Abraham Lincoln

Here is some quick insight into this week’s workouts!

Monday: Hero WOD with some heavy deadlifts

Tuesday: Long-ish chipper that you’re going to feel in the legs

Wednesday: Strength (front squats) then MetCon today

Thursday: A longer EMOM with 5 different movements — nothing that should make you too sore though

Friday: Very short sprint style AMRAP

Saturday: Teams of 3! Grab some friends

Crush it this week!

Coach D Out!


Take Back Your Back Workshop with Coach Blake

Tuesday, Jan 11 | 5:30 – 6:30 PM | CFK North

Add to Calendar

Who it’s for:
Anyone who has dealt with back pain, is worried about injuring their back or would like to learn about building a more resilient back for CrossFit.
What we will cover:
– Brief back anatomy overview
– Pain science overview
– The disconnect between pain and pathology
– How we can build resilience for a full life (including CrossFit) even with a “bad back”

IAM CFK 2022 Challenge

Monday, Jan 17  through Friday, Feb 25

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

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!!

Unshakeable Shoulders Workshop with Coach Blake

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

CrossFit Open Begins

Thursday, Feb 24 | Registration begins January 13


December 20 Committee

The Monthly “20 Committee” is comprised of members who made it to 20 classes in the month! Congratulations to these #committed athletes!


Gym Time Optimization | by Coach David

How To Get The Most Out Of Your Time Working Out | Sure, you put in a ton of effort when you work out. You leave the gym feeling exhausted, struggling to get your water bottle to your mouth, or having a hard time going up and down the stairs, then you wake up sore the… Read More


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


Quick-Guide to Portioning your Plate

An excellent tool for approximating food portions is your hand. It is always with you and is proportional to your body, so it acts as a convenient tool for creating a balanced and nutritious plate. Hand portions are for plating your food, so gauge your portions after food is cooked.  

General guidelines for plate portions:

  • 1-2 palms of protein-dense foods at every meal
  • 1-2 fists of vegetables at every meal
  • 1-2 cupped handfuls of carbohydrates at most meals
  • 1-2 thumbs of fat-dense foods at most meals

Choosing whole foods will result in a nutritious diet that is naturally higher in fiber, antioxidants, vitamins, and minerals. Whole foods are those that remain close to their state in nature and do not have added sugars, starches, flavorings, or other manufactured ingredients. A good basic rule to follow: if it has a label, it is a product, not a whole food!



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