CFK Weekly, July 3, 2022

Programming Sneak Peek!

What’s up, athletes?! We have some awesome stuff going on this week, let’s take a look:

Monday: 4th of July, Partner Glen

Tuesday: Squat Day!

Wednesday: Lots of rest built-in, so you better put the pedal to the metal!

Thursday: Multiple small AMRAPs that make up a full 18:00 workout; all things machine and bodyweight

Friday: Deadlift day!

Saturday: Strict Press day!

I’m excited about this week’s workouts. It’s going to be good!

Much Love, Coach D.


There’s a lot going on, CFK!

Monday, July 4th – Two class times – 8 AM and 9:30 AM

Start your holiday with your friends at CFK! We have an awesome partner WOD lined up, plus snacks after!

Burn members welcome!! Class times are open in Wodify, so reserve your spot!

NEW CLASSES! New Opportunities to get BETTER!

★ New Wednesday Night Weightlifting class with Coach David

Wednesdays at 6:30 PM | CFK North

The perfect opportunity to get a little extra technique and strength work in mid-week. A structured, 1-hour weightlifting class to help you increase your proficiency with the Olympic lifts. We will warm up together, go through the movement progressions together, do the work together, and then finish the day with some accessory work together! The only way to get better at the things you aren’t good at is to practice more frequently, so if you hate snatches or clean & jerks then this is the perfect opportunity for you.

★ New Tuesday Night EAQ (Endurance, Agility, & Quickness) class with Coach Stephen

Tuesdays at 6:30 PM | CFK North

Coach Stephen & CFK are excited to announce this hybrid course that combines some principals and work from the Endurance World and pairs it with SAQ (Speed, Agility, & Quickness). Combining the two practices into one class will allow athletes to develop skills and increase fitness/athleticism. Nobody has ever said, “gosh, my aerobic engine is just too big, I’m just too fit.” Nor has anybody complained about being too agile or quick. Even though Endurance and SAQ are often on two different ends of the broad time spectrum we have been acquainted with through Crossfit, you would be surprised at how they both truly complement one another and play hand in hand in someone’s athleticism.

So who is this class for?

Well, the short answer is… EVERYONE, but let us get a little more specific. If you are someone looking to increase your overall athletic prowess (ability to move yourself through space, reaction time, resistance to injury) this class will serve you well. If you play a sport in school or in a club this class will cover drills and skills that are truly transferable to your sport and will increase your ability to perform in your sport.

How does this differ from regular Crossfit class? We already cover broad time and modal domains right?

Yes, we do cover those but inside the scope of Crossfit. In EAQ we dive into some modalities and skill work we don’t normally touch in Crossfit. Let’s think of, change of direction (Lateral motion, forward, backward, and any other direction), foot speed, your ability to bound and jump, injury resilience, and truly getting faster (sprinting and in a 5k+), among other skills.

So do we run every class or just do SAQ?

No, each class will have one or more theme(s) so we can truly develop specific skills such as change of direction, bounding, jumping, efficient running, running for speed, hand-eye coordination, and so many more.

Do we lift in this class?

Some days yes and some days no. It really depends on the skill(s) we are working on those days. However, we will lift aiding in skill development.

Are there Metcons?

Again depending on the day. We will test different domains across broad time in order to increase your EAQ!
For any other questions, please e-mail Stephen at [email protected] We cannot wait to see you Tuesdays @ NORTH 6:30pm!

Summer Schedule Changes

New NORTH Evening Schedule

New Morning Schedules

Personalized Nutrition Coaching

Starting NOW! Coach Emily is taking clients for our new Personalized Nutrition Coaching program! The focus of this program is daily habit change to support your body composition goals. If you’ve struggled with consistency or just aren’t sure where to start regarding your nutrition, personalized coaching can provide you with the knowledge and accountability you need to reach your goals! E-mail Emily at [email protected] for more information and to get your spot.

Bring-a-friend Fridays!

For the rest of the year, the first Friday of Every Month is “Bring a Friend” Friday!

Got a friend who’s always down to try something new? A family member who’s been wanting to try a CrossFit class? Bring ’em in!! The first Friday of every month is “Bring a Friend Friday!” (Or BAFF for short.) Have them fill out this waiver beforehand so they can jump right into class! Expect BAFF-friendly partner WODs, but don’t worry, they won’t be easy! 😉

COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday 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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