I AM CFK Winter 2020 – Healthy Habits = Healthy You!


What’s up CFK?  The new year is hear and we’re like: “It’s time to turn up the heat, get really strict, workout 3 x’s a day, and finally make those Gainz we’ve been threatening to make for a while now.”  Stop right there Tiger!

It doesn’t matter how long you’ve been training or how many times you’ve failed a diet/training program in the past, it’s still simply about habits just like it was then, and just like it will be next year.  How about we take time to focus on creating habits that are sustainable and healthy? 

When we create habits and remove emotion, learn what motivates us and what we have control over, we win.  It is that simple.

Winter 2020 I AM CFK CHALLENGE LINK

The 2020 Winter I AM CFK Challenge is all about creating Healthy Habits.  We won’t focus on restriction or temporary lifestyle changes to get “Six Pack Abs or Sweet Gunz.”  

I AM CFK is a set of daily/weekly challenges designed to create lasting, sustainable habits that lead to long term success and yes, “Abs and Gunz” if you so desire but it’s not the focus.

To understand and develop habits, we must first analyze our current behaviors through consistent tracking, identify changes necessary, and incentivize healthy behaviors to replace the less desirable ones.  

Watch this video and read this book to learn more about how habits work.  We are very much creatures of habit no matter how spontaneous we may think we are.


What’s included in th 6 Week Healthy Habits Challenge – $99

*Points must be in by midnight each day.  Tracking is a large part of the Challenge and critical to identifying the Growth Opportunities (formerly known as obstacles).

  • Baseline Fitness Test – Jan 18  (Retest Feb 29)
    • Gymnastics – We’ll test both 1rm Pullups and Max Reps   (If you don’t have pullups, we’ll use Very specific Ring Rows or band if you are close to pullups)
    • Mono-structural – We’ll test your Power/Speed using the 250m Row and 20cal Assault Bike sprint. Mid Endurance will be tested using the 2K row.  (1 Mile run can be subbed for Row)
    • Weightlifting – We’ll test over all Strength using the 1RM Bear Complex and Strength Endurance with 7RM unbroken rounds of Bear Complex.    (We’ll use a Clean Complex option for shoulder problems)  *We wanted to switch this portion for alternating challenges but we really can’t identify a better test!
    • MobilityWe’ll test basic hip, shoulder, and ankle mobility, weekly and daily challenges will be designed for mobility improvement which is critical to long term success and widely ignored unfortunately.
  • Before/After Fit3d
    • We aren’t looking for drastic changes but if you follow the process we will see positive changes for sure.
  • Daily and Weekly Fitness Challenges
    • ​​​​​​​These challenges are rooted in our beliefs of moving often, perfecting basics, addressing ‘growth opportunities’, trying new things, and learning new skills
  • Daily and Weekly Mobility Challenges
    • ​​​​​​​These are not complicated routines but 6-10 minutes per day of focussed work that will pay mad dividends over time.
  • Daily and Weekly Nutrition Challenges
    • ​​​​​​​Sorry folks, the bottom of the pyramid is built on proper nutrition and fueling.  Few results are possible without basic changes
  • Weekly 15 minute CFK Coach Check-ins 
    • This is your time to ask questions and learn to make your own healthy decisions.  Check-Ins are not for coaches to “tell you what to do,” but instead allow you to identify your personal “Growth Opportunities” and get feedback to help you decide for yourself what’s best, based on your goals.

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Get Better EVERY  MEAL ON THE MEAL!


Each I AM CFK Challenge comes with optional Custom Nutrition Support from Corey Church @ EMOM Nutrition   Visit his website for more info.

CFK partners with Emom Nutrition to offer an insane value for our I Am CFK challenge. You will have the option of weekly food log review through the Lose It app by a certified Nutrition Coach and a second option of a Custom Nutrition plan, complete with daily Macros as well as food log review

  • Optional EMOM Nutritional UpGrades
    • $49 = Weekly Food Log Review through Lose It app
    • $99 = Everything above + Custom Nutrition plan, including Starting Macros!

Initial Testing Schedule and Prep: 

Prep Week Training Schedule: Jan 13 – 17

  • Monday, Tuesday, Wednesday: Normal Activity
  • Thursday: Active Recovery Wod (RPE of 6-7)
  • Friday Off or a light row and foam rolling with lots of water but do NOT Workout!

Test Day:  Jan 18, 2020 – 9:45 am

  • 10:00 – 12:00 – Warmup, Testing, Cool Down
    • Bring snacks and Water, belts, lifters, running shoes, wrist wraps, etc… or Nothing.  It’s a test!

Prep Week Training Schedule: Feb 24 – 28

  • Monday, Tuesday, Wednesday: Normal Activity
  • Thursday: Active Recovery Wod (RPE of 6-7)
  • Friday Off or a light row and foam rolling with lots of water but do NOT Workout!

Retest February 29, 2020 – 9:45 to noon

  • 10:00 – 12:00 – Warmup, Testing, Cool Down
    • Bring snacks and Water, belts, lifters, running shoes, wrist wraps, etc… or Nothing.  It’s a test!

How: Click “REGISTER“, sign up, show up, read the Nutrition Guidelines, grocery shop, food prep, complete challenges, create habits, and most importantly win long term!

*We will Crown an overall winner.  However, if you participate in this challenge to completion you will also win.  The points are for motivation, the habits built are the prize.  Take the Challenge!

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