CFK Weekly: July 9, 2023

Bring-a-Friend Week!!

  • Saturday, July 8th through Saturday July 15th!
  • This is for your Friends, Neighbor, or Family Member who always is interested in what you do at CFK and may be looking for something to change up what they are currently doing for fitness! Bring-a-friend week is for them!
    • We’d love it if y’all could come to class together but life is busy and schedules can be hard line up, Friends are welcome any class any time!
  • To make it even better, on top of getting to share the gym with your Friends & Family. Anyone who is referred by a member between July 8th and July 15th and signs up at the end of Bring-a-Friend Week…
    • The referring member (you) gets 40% your next month as a thank you!
    • The referred friend will get 40% of their first months membership as well! It’s a win / win!

Programming Sneak Peek!


5 x 2 Back Squats @ 90%! Then our Threshold Metcon of 3 Rounds will test how well you can manage your pace and not blow up!


You and your Partner have a chipper to work though in this pacer. Get ready for some carries.


Core stability and strength EMOM to start. We have a Reverse 21 – 15 – 9 that will turn into a grind where we are getting upside down!


6 x 2 Building Power Cleans + A 12 Min AMRAP that will test a bit of everything!


Threshold Intervals!! 4 Rounds with a buy-in to a AMRAP in remaining time that gets… grippy!


Partner Chipper on a Saturday!

In-House 4 Person Mixed Team Competition!

Get your Teammates ready!! 2 Guys / 2 Girl!

This year we are going to have a few weeks of lead up into the competition; where you in-class score counts towards seeding come competition day!

Class WODs that will count will be on… 8/7 , 8/14 , 8/21!

Look for more details in over the next few newsletters!!

The Competition will culminate with the Teams competing together on  Saturday 8/26 to crown the winners!!

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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