CFK Weekly: June 25, 2023

CFK Cornhole Tournament & Potluck!!!

What is a better way to celebrate summer than with a Cornhole Tournament & Potluck!!

Friends Welcome (Must be partnered with a CFK Member)!

Cornhole & Potluck Sign Up HERE!!

Location: West       Date: 7/8    Time: 11:30

(Yes, there will be Prizes for the winners! If you haven’t checked out our Social Media you should! Our winners will be the first to get their hands on our NEW Insulated Stainless-Steel Shaker Cups!)

This Tournament will also Kick-off our Bring-a-Friend Week!! 7/8 – 7/15

Bring-a-Friend Week!!

Bring-a-Friend Week kicks off on Saturday, July 8th! Join us for the Cornhole Tournament!

  • 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 Snatch Complex! Then NANCY!


24 Min EMOM with Power Cleans, Jump Rope, & Cals on a machine! Today is a great day to work on your doubles and focus on efficient cleans!


Single Arm DB Strict Press for strength. Then our 12 Min AMRAP will see how well you can stick to a consistent pace to get some volume in with a DB and a Box.


EMOM Stations, today is a great day for some to work core, grip, and get the legs + lungs burning!


Back Squats Again!! Working down in reps and up in percentage! 5 x 3 today! Our 10 Min AMRAP will see how well you can work TTB while using your hip flexors elsewhere. Kipping efficiency will make all the difference here.


Partner WOD!

Injury / Movement Screening w/ Dr. Blake

Coach Blake will be offering free injury screens and movement assessments on June 26 from 6:30am – 8:30am, 11:40am-12:20pm and 5:00pm – 7:00pm. Blake is a Doctor of Physical Therapy as well as a fellow coach and CrossFitter who has helped hundreds of athletes move better and CrossFit pain Free. You can reserve a 20 minute time slot at the link below.

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!

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

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