Programming Sneak Peek!

Memorial Day Week! The big obvious workout this week being “Murph” on Monday, but what else can you be looking forward to?

Monday: “Murph”.

Tuesday: Post “Murph” deadlifts, farmers carry, sit ups, and bike/row, move quick or take it slow!

Wednesday: Front Squats!

Thursday: Partner workout with some box jumps and dumbbell snatches!

Friday: Bench Press!

Saturday: Start your day off with some strict pull up work followed by rope climbs!

This week will continue the 5×5 strength work, dont miss out!

Peace out CFK, see you in class!

Much Love, Coach D.

Memorial Day “Murph”

Monday, May 30 | 8 AM | Both locations

Un-coached option at 5:30 AM – WEST ONLY (for anyone who cannot make the later time)

Stay hydrated, my friends!

If you’re sweating this weekend, make sure to keep up with your hydration – especially if alcohol is involved!

For every alcoholic drink, match 1 for 1 with a big cup of water, and add electrolytes occasionally if you are sweating or in the sun.

Hydration falls under the “no days off” policy, but it’s particularly important this weekend if you’re doing “Murph” on Monday!

For more hydration education, check out this article: Coach Emily on Hydration

See you Monday!

– Emily

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!