Week in Preview – August 20th, 2018

“The same boiling water that softens the potato hardens the egg. It’s about what you’re made of, not the circumstances.” — Unknown


CFK Community


To live, embody, and share total health and wellness within our community.

That’s the CFK mission statement, and you all showcased it this weekend!


We wanted to extend our admiration to the community for everyone that came together this weekend in so many different areas.  Through cash donations alone we raised around $900 to help Drew Perkerson and his family with medical bills!  The community for the event was amazing!


Several of our members also got together to coach athletes through the Hearts of Summer Triathlon.  The triathlon consists of teenager to adults with special needs and disabilities.  The age ranges from 15 to 55.  Athletes trained for 5 weeks prior to the event, and during the event they were paired with a “coach” to encourage and to motivate them throughout the event.


CFK Nutrition


Check out the upcoming CFK Nutrition workshops with CFK Owner/Founder Johnny Davis!  Whether you’ve been to a workshop before or haven’t made it to one yet, this is something you’ll really want to be a part of.  He’ll be at our North gym this Wednesday at 6 p.m. and West next Thursday at 6:30 p.m.  If you haven’t gotten your nutrition in check yet, what’s holding you back?


The Week


Monday – Squat day


Week 4 of squats!  Next week is the last week that we’re adding weight to our squat before we retest our 5 RM.  Follow up with a bodyweight AMRAP to get some extra squats and core work in.


Tuesday – Lead Foot


Four minute AMRAPs with four minutes rest. Calories on the rower, burpees in place, and hanging from the pull-up bar.


27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

rest 4 minutes


21/15 Calorie Row
21 Burpees
21 Toes to Bar

rest 4 minutes


15/9 Calorie Row
15 Burpees
15 Pull-ups


Wednesday – Bear Complex


5 rounds for weight, do 7 reps of bear complex without letting go of the bar.  That’s a power clean, front squat, push press/jerk, back squat, and another push press/jerk.  Start light!


Thursday – Paul Bunyan


15 min AMRAP of double unders, calorie row, and deadlifts.  The deadlift weight should be moderate and something you could do unbroken, but plan to break it up because this workout will be grip intensive.


Friday – Free Fall


AMRAP 20 of runs, rowing, kettlebells, and wall balls.  Find a gear you can stick to and move constantly throughout this workout.


Saturday – Sasquatch


Teams of 3 get through this rather complicated chipper.  Your goal:  250 clean and jerks as a team.  Every 50 reps, your weight will climb.


Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135


The catch?  Every 5 minutes complete 45/30 calories on the rower and 30 toes to bar.  There is a 30 min time cap.