CFK Weekly: September 17, 2023

CFK Group Hike!

Where: Mt LeConte   /  When: October 8th / Time: Meet at the Trail Head @ 7:00Am

Sign up so we know you are coming here!

We are going to be Hiking the Rainbow Falls Trail!

This will be a 12-13 Mile Round Trip Hike. Make sure to bring water and snacks and plan on spending 5-6 hours outside. You will need a parking pass which can be bought online form the National Park Service.

Want to set up a car pool or just keep up to date on the full plans?

 Connect with us on Facebook HERE!!

Congratulations to our CFK Athletes at the Tri-Star Rowing Competition!!

They went 3 for 3 on the 10k, 5k, & 2k Team Row

Way to Crush it- Coach Emma, Karri, Christian, & Alan!

Programming Sneak Peek!


6 x Hang Squat Clean + Full Squat Clean. Then we have 15 min to chip away though 3 movements to get back to the Barbell for max reps of Hang Squat Cleans!


Multi – Monostructural EMOM that requires pacing and will work your engine! We have some Core work to finish the day off.


5-5-3-3-1-1-1 Push Press Building. You and a Partner have some gymnastic moves to get through that will push how well you can both move through the skills.


5 Rounds for Time. Get your jump ropes ready. We have Chad Prep Tabatas to finish the day!


8 Min Pulling EMOM that can serve as strength or skill work! Wrapping up Friday we are getting on a Rower, swing a KB, and using the pull up bar to get 3 Rounds done.


Partners working together with plates to knock out 3 Rounds. Want to make it hard. Bring you Weight Vest!

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!

Answer from Email Riddle: A Feather!