CFK Weekly, June 12, 2022

Programming Sneak Peek!

I may be biased, but this week has some awesome stuff coming up…

Monday: Strict Press!

Tuesday: Helen!

Wednesday: Squat Day!

Thursday: Grab a partner, you’ve got some dumbbell and bike work!

Friday: Bring A Friend Friday! “Eva Strong” workout.

Saturday: 10 rounds of awesomeness!

Awesome stuff, right?! Too vague? CrossFit: preparation for the unknown and unknowable!

Much love,

Coach D.


“EVA STRONG” Memorial Partner WOD

5 Rounds for time:
24 double-unders (each)
19 toes to bar – split between partners
2 clean and jerks 205/135 – split between partners
400m Run (together)

“[Eva] Mireles was one of two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas. The 44-year-old was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years.”

Read More on Morning Chalk Up


Every Friday in June – “Bring a Friend” Fridays are back!

Starting in July, “Bring a Friend” Friday moves to the last Friday of the month for the rest of the year! PLEASE: Have friends and family fill out our waiver online to save time at the gym!

Coach Emily on Reserving your Spot in Class

Hi Friends! Reserving your spot in class has a lot of advantages and literally zero disadvantages!

  1. When you reserve class, it’s easier and takes less time at the whiteboard for coaches to sign you in
  2. You never accidentally don’t get signed in and ruin your chances at that 20 Committee spot
  3. If you’re a planner, you can sync your Google calendar to Wodify, and your reserved class will appear on your calendar! (See instructions below)
  4. THE BEST REASON! Other members can see who’s reserved, making them more likely to reserve and show up! Particularly brutal WOD? Movements you don’t like? Others are struggling with accountability, too! Reserve class so others know they’ll have someone to suffer with. Having friends you can count on makes all the difference!

So even if you’re only “pretty sure” you’re coming, go ahead and reserve class!

How to Sync Wodify to your Calendar App:

From the Wodify Client app, navigate to your profile, then tap the gear icon to open the Settings menu. Scroll down and tap Calendar Sync and sign in to your Google account. Now when you reserve class, it will automatically create an event on your calendar!


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


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