CFK Weekly: July 23, 2023

Want to compete at a Sanctioned Powerlifting Meet?

Register HERE!!

North will operate a modified schedule on Saturday August 4th in preparation… 7am Open Gym, 8am CF/Community WOD, 9-11am WL

Programming Sneak Peek!


5×3 Push Jerks from the Floor. Then “Heavy DT” in a AMRAP!


We have some Weighted Gymnastics Strength Training. The we hit the Benchmark WOD “Tabata Something Else”.


3 Rounds for Time of a Pace and we will finish the day off with some Farmers Carries on Intervals.


6×4 Barbell Front Rack Reverse Lunges. Then we have a spicy short Metcon that will see how well you can keep your legs moving.


Intervals starting with a Barbell then you accumulate reps. Try and keep a consistent amount each round of the intervals.


Partner Chipper!

Stainless Steel Insulated Shaker Bottle & 40oz Bottle Pre-Order!

Deadline 8/2/23 11:59PM – Order HERE!

40oz Bottle $41.99

20oz Shaker Bottle $34.99

CFK Summer Slam In-House Competition!

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

  • 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


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 save 20% off your order!!

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