CFK Weekly: October 2, 2022

Calling all Runners!

Hot to Trot 5k/10k is 8 Weeks away!

CFK has been a sponsor of the event since it’s inception handing out water to thousands of runners & for many of you this has been a way to show off your fitness/test yourself with thousands of others on Thanksgiving morning! We are inviting each of you to come join the tradition Thanksgiving Morning with many others!

  • CFK & Coach Stephen have put together a FREE 8-Week Training Program that will help you get ready to complete your first 5k or go after a PR! This program is free to members and is also on Wodify for you to follow along (Under CFK Endurance).
  • 3 Days of running a week building your base and speed.
    • Weeks run Friday – Thursday. Complete runs on days that work best for you!

Follow this Link for all information on signing up for the race or volunteering. Full training program and Q&A viewable through attached link.

Programming Sneak Peek!


Starting off the week with some strength, 5×3 Strict Press! The following Metcon adds some heavy pulling with a different press motion.


Intervals today! These are intended to be done at an aggressive pace and we are accumulating reps of a gymnastics skill. Can you repeat similar efforts after some rest?


Building 5×2 Front Squats. Can you hit the 85 – 90% range of your 1RM? Hopefully you got to master the Med Ball Clean last week, it’ll come in handy for the Metcon.


We all know that Mobility & Accessory work is important, so lets kick off today and learn about those. Then we have 6 Rounds of a Pulling Threshold Metcon.


Starting the day with some team effort. Then we will continue the theme with a Partner Chipper; the work is always better when you have someone to tag in.


EMOM for Reps! Today is a great day to get as much work in as you feel like! We have a balanced yet challenging WOD that can showcase your strong movements.

Save the Date: Barbell for Boobs WOD

Saturday – October 15th @ 9AM

One Class Each Location! More Details to Follow!

Save the Date: The Witches WOD

Date: October 29th, 2022

Location: West

Time: 9:00AM

3 Person Same Sex Teams! Grab your partners and mark the date!

Click here for further details. (Including Shirt Order Form & Team Sign Ups)

CFK Weightlifters!!

October 8th! We are heading to the USAW 2022 Tennessee-Kentucky Meet in Johnson City!

]If you are competing we look forward to cheering you on! We invite our Members to come our and support your fellow athletes! In case you ae late to the party and aren’t competing but this peaks your interest, come to Weightlifting mid-week Wednesdays: North @ 6:30pm and West @ 7:00pm. Also Weightlifting every Saturday at both locations! Any questions can be directed to [email protected]

COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday 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!

PLEASE have friends sign a waiver beforehand!

Waiver Link

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