CFK Weekly: September 10, 2023

CFK Group Hike!

Where: Mt LeConte   /  When: October 8th

More information to come but mark your calendars and if you aren’t in the Facebook group jump on so you can stay up to date with this and other gym activities! Connect with us on Facebook HERE!!

Check out Photos from the CFK SUMMER SLAM here!

Programming Sneak Peek!


9/11 WOD to start the week! There are a whole lot of Barbell movements here! The first 2 Movements should be your deciding factor for your weight!


7 Sets on the 2 Min of a Snatch Complex! Our 10 Min AMRAP after will “push” your Threshold to keep moving.


6 x 3 Deadlifts @ 80-85%. Then the Metcon has 3 Rounds for Time where you consistence and big set will get you through quickly.


5 x 3ea Turkish Get Ups! We will finish with a 20 Min Alt EMOM with some focused positions and Strict movements for Reps!


8 x 2 Back Squats Building. Then our Metcon will turn into a grind but this is great prep for things to come!


Partners for Max Cals on a Saturday!

CFK 5k Zombie Run!!!

We are excited to announce that CFK will be hosting our first 5k Race! We will be hosting the race at Victor Ashe Park. Saturday, October 28th at 8AM!

  • More information about the race to come!
  • Looking to train for this 5k or the Hot to Trot 5k Thanksgiving morning? Check out the CFK Endurance Program! Contact Coach Stephen for more information! [email protected]

Like Playing Pickleball?

CFK members will have free play opportunities coming up!

Chris Rothermel has recently purchased a facility and is inviting our community to come try it out!

  • Download the Pickleball Playground App.
  • Reserve your courts and play for free September 15th-30th!

Rowing Comp this Saturday 9/16/23! CFK has a team and would love for you to come cheer them on! See Dave with and questions!