CFK Weekly: July 16, 2023

CFK Summer Slam In-House Competition!

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

  • Sign your Team up!! (Below) Looking for a team? List your name and we will try our best to help find you one!
    • Deciding on between competing RX or Scaled? Here are some guidelines (Movements not guaranteed to be in competition, just as a guideline)
      • Rx Athletes: Wall Balls 20/14 – Thrusters 95/65 – DB Snatches 50/35 – Box Jumps 24/20 – Unassisted Pull Ups
  • How it is going to work?
    • Saturday, August 26th is where you will compete as a team to crown the winner!
    • The 3 Mondays leading up to the competition our in class WOD will count for seeding your team leading into the Competition. These WODs will be individual, but help you team. (There will be a weekly team prizes for these WODS too!) The dates…
      • Monday – August 7th
      • Monday – August 14th
      • Monday – August 21st


Programming Sneak Peek!


6 x 2 Building Snatches! Then our Metcon will test your grit on pushing yourself to the finish and attacking the pace!


Intervals that will see how far you can make it and test how well you can hold on. Core and Grip today!


5 x 3 Building Front Squats! Following up, our Metcon will have your legs and shoulder working to get through 3 rounds for time.


This AMRAP will is going to get you upside-down, testing your shoulders and lungs!


7 x 3 Deadlifts! After the strength we care going to see how far you and a partner can make it!


Partner Chipper! Quality volume and alternating with your partner to cap off the week!

Running Workshop w/ Coach Stephen

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.

  • 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)
  • Location – West
  • Date – Look out for the official date and sign up next week!
  • 90 Min workshop including short lecture, mobility assessment, gait analysis, mobilization.

7Five Clothing Discount

If you have liked the quality of our Murph & Red Friday shirts 7Five has been our printer of choice! On top of being locally owned they are a veteran ran business so if you need some new clothes and want to support their business check their WEBSITE HERE! Don’t forget to use our Discount Code “CFK to┬ásave 20% off your order!!

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