CFK Weekly: September 25, 2022

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!

Shirt pre-order (Logo Above) and sign up sheet to come.

Programming Sneak Peek!


Let’s build to a heavy double on the Power Snatch today! The Metcon after may not look that bad at face value however, the prescribed weight on the barbell is intended to take multiple sets, this is intended to be a threshold that may get a bit grindy.


Push and Pull! Gymnastic strength and Strength paid together. Then we will hit a spicy AMRAP that is going to have you fighting failure on or more movements.


5×5 Deadlifts!!! You get to build on these ones today with a” relative” goal of 80-85% of you 1RM. Then we get to test favorite.


Multiple rounds that will add up to some great volume, great day for a pace that works on some skill!


5×2 OH Squats! We are looking to work across a weight here. Our goal here to build your stability overhead. Then we hit a WOD that is going to test your shoulder endurance in multiple ways. Solid day to build solid shoulders.


Today is one of those days that we get to get work done if you like have a tasks and doing work today is the day. Then we will knock some dust off some equipment we haven’t touch in a while.

Save The Date: Restore Core & Floor Workshop!

October 1st @ West w/ Dr. Kim Givelechian 11:30AM

During this session you will learn, re-learn, practice, and integrate basic poses and movements as well as other bodyweight movements. We will bring awareness to our breath and create stability via our internal pressure system and coordinating muscles and connective tissue. We will embrace each breath, rep, and movement session as an opportunity to converse with our body and listen. We will add on banded work, weights and dynamic movements to take the training to the next level.

CFK Weightlifters!!

Mock Weightlifting meet! October 2nd @ North! 10:00Am!!

This meet is will  be for anyone who is competing at the USAW Meet on October 8th. Spectators and members are encouraged to come and help your fellow athletes prepare.

Save the Date: October 8th! We will be heading to the USAW 2022 Tennessee-Kentucky Meet in Johnson City!

So what does this mean? Our gym and Members will have the ability to compete and USAW events around the country like the “save the date” above. If you are interested in competing in OLY Lifting and pushing yourself this is you opportunity. More information will be coming. However, in the meantime 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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