CFK Weekly: October 9, 2022

Barbell for Boobs

Saturday – October 15, 2022

One Class: 9AM Both Locations

We are hosting a BARBELLS FOR BOOBS fundraiser event on October 15th, we would love your help on supporting their RAD program.   BFB is a community taking action in breast cancer.  We are athletes supporting athletes diagnosed with breast cancer. Let’s join them on elevating the standard of care and improve the quality of life for athletic women impacted by breast cancer. To learn more visit
We have created a team fundraising page, you can join the fun by clicking the below link and joining our team as an individual fundraiser. Earn REWARDS (prizes) for your fundraising efforts from their proud partners at Yeti, Puma, and Eleiko.

Programming Sneak Peek!


We are starting the week with Snatches for Strength! You get to choose today either Squat Snatch or Power! The an EMOM for a Metcon lets add up rep here!


Skill & Strength work to start off, we are doing Pistol Squats or Progression. The benefit? Single leg stability, balance, and working on building symmetry between legs. After this we are going to test how well you can continuously work your legs in this pacer Metcon!


Time to hit a Heavy 5 Bench! After the Bench your Metcon will combine pull and push t0 in this 21-15-9.


Partner WOD today! Both are working today to accumulate Calories and work though movements Core & OH Stability will get worked in this one.


Heavy 5 Back Squat! The Metcon following is going to make you WORK, this one will challenge your ability to push yourself further and further.


BARBELLS FOR BOOBS!!! One class 9am each location! We are going to keep you guessing on this one.

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)

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).
  • We are in Week 2 but it isn’t to late to JOIN!!!
  • 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.

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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