CFK Weekly, June 5, 2022

Programming Sneak Peek!

We have a cool week of workouts coming up, take a peak:

Monday: Deadlifts!

Tuesday: Everyone needs a more cardio biased day!

Wednesday: All the Snatches and Overhead Squats!

Thursday: A CrossFit workout based around getting the pump on!

Friday: Bring A Friend Friday Partner Workout!

Saturday: Descending reps, 10-1, don’t miss out!

Its a new month, start making that 20 Committee by not missing these workouts!

Coach D, out!


CONGRATULATIONS to Annemarie Demoes for reaching 1000 visits and becoming the newest member of the 1000 Club!

CONGRATULATIONS to Hongdin Loi for hitting 60 months (that’s FIVE YEARS!) of 20 Committee!

Way to go, Ladies!

If your name’s on the list, please grab a FitAid or O2 Recovery drink on us! Please write your name along with the item on the sales sheet and “20 Comm” so we know how to charge it! Thanks and Congrats!

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. Have friends and family fill out our waiver online to save time at the gym!

Coach Allyse on “Doing Scary Things”

I just want to remind everyone it’s okay to do scary things!

Getting over something scary grows your confidence and allows you to realize you can do more than you thought.

Doing scary things looks different to everyone. Maybe the scary thing you want to do is learn a new skill, connect with someone, commit to something, etc. Maybe something scary to you is quitting your job and becoming a CrossFit coach – like I did! Haha! You won’t ever know if you can or can’t do something until you try, I mean REALLY try.

It’s like trying to PR your power clean, or whatever your favorite lift is. If you don’t ever put more weight on the bar you won’t ever know if you can lift it or not. If you put the weight on the bar and you miss the lift, you didn’t fail completely, you just have to keep working on it. Failing would be if you choose to never try again. If you are working on something and continue to try you won’t ever fail.

I started to do more scary things last year and I have become a better athlete, a better friend, and a better employee by doing so.

I stopped telling myself “I can’t” before I attempt to do a PR lift. I started to believe coaches Emily and Hannah when they said, “You are strong enough to get that,” or, “You can do a half marathon relay!” or, “You can do Compete track today.”

Do scary things. Take the leap. Bet on yourself. Put yourself out there. Get out of your comfort zone. Start telling yourself you can do hard things.  Start to tell yourself you can and you will!

It’s not always fun or easy but it’s worth it. The more you try, the more it works!

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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