Week In Preview – April 15th, 2019

“Its not about getting better at exercise, but getting better at life”

Free Workshops




We have two free workshops this upcoming week! Baseline nutrition will be at West this Wednesday with Johnny, as well as Crossover Symmetry with Patrick at North on Saturday, so if you missed either one last week, here’s your second chance!



The Week



Monday – Snake Bite


In this couplet, we’ll be working on our power snatches and chest to bar pull ups, so get in early and activate those shoulders with some crossover symmetry.


Tuesday – Rear End


In this 18 minute AMRAP, we’ll be completing double unders, air squats, calories and dumbbell push jerks. We’re looking for most of these movements to be completed in 1-3 sets, so scale accordingly.


Wednesday – Doce


4 minutes of work with 4 minutes of rest for 3 rounds. The buy-in will be a calorie row, followed by power cleans and burpee box jumps. The reps stay the same, but the weight goes down each round. We did this on 7/27/18, so lets focus on improving our scores.


Thursday – Squat Day


Its testing time, so lets find your new 5RM. After that, we’ll work on our Turkish Get Ups, push-ups and pulls in preparation for Murph.


Friday – Good Friday 5K


This is a CFK Tradition and one of the most commonly programmed workouts on CrossFit.com. Bring your GPS smartwatch/tracker if you have one. Lets get better!


Saturday – Community


We have 3, three minute AMRAPS with 2 minutes of rest between rounds. You’ll do box jumps, toes to bar, and dumbbell thrusters. Lets focus on moving well and having fun!


Level 2


E2MOM to find a 1RM Cluster (Clean Thruster)


Followed up with “Me Three.” In this chipper style workout, you’ll work with your teammates to complete pullsups, overhead squats, box jump overs, thrusters, toes to bar, front squats, burpee box jumps, and clusters. Get your mind right and come ready to work.


CFK Flexi Flow

Mark your calendars because coach Kenzi’s Yogability class will beĀ  Sunday the 28th