“If you think lifting is dangerous try being weak. Being weak is dangerous.”
-Bret Contreras
Got Plans Next Weekend?
Don’t forget to poke your head into CFK’s tent to say what’s up to your favorite coaches at the Powell Station Celebration. There will be many activities that the whole family can enjoy. You can take a ride down the river during the flotilla, see the classic car show, or check out the skateboard competition. It will be a great time! Don’t miss out.
Weekly WODs:
Monday – Skillz to Pay The Bills
Ready to get comfortable with the movements that make you uncomfortable? We’ll take the first section of class to refine our technique on the handstand hold or handstand walk. In today’s workout we’ll be focused on becoming better gymnasts. We’ve got handstand push-ups, rowing, dumbbell snatches, and wall balls planned in today’s sweat fest.
Tuesday – Lunk Alarm
If you did this workout at Planet Fitness would most definitely set off the lunk alarm. Our strength and conditioning workout is going to bring the pump to your rump! We begin today’s workout with a heavy deadlift strength segment followed by an EMOM of back rack lunges, thrusters, and burpees over the bar. Our workout is unique because you’ll actually enjoy doing burpees more than any of the other movements in the conditioning.
Wednesday – “Helen” + 1600 Meter Shakeout
Today is a great day to learn more about yourself as an athlete. We begin today’s conditioning with the benchmark WOD “Helen” which consist of 12 pull-ups, 21 American swings, and 400-meter running intervals. You’ll be forced to fight the urge of putting the kettlebell down during large sets of American swings as your grip fatigues. We will also be putting our track shoes on to see who’s the fastest in the box.
Thursday – Big Back Attack
Today’s workout is all about brute strength and your will to continue fighting. Your task is to complete 75 renegade rows! We’ve also added an extra incentive for each time you take break from your renegade rows. Scaling today’s RX dumbbell weight is a great idea!
Friday – Squat Day (1×5+) + Terrible Two’s
We’ll be performing our squat retest day a little different than usual. In today’s squat strength session we will be going for MAXIMUM repetitions at the weight we set for last week’s squats. Our goal is to not arrive at the 5th rep and check out. We’ll stay in the fight for the long haul. Our conditioning is an EMOM complex of hang squat cleans, push jerks, and front squats.
Saturday – Crossfit/Level 2
Today’s workout is a belly buster in both regular crossfit and level 2. Our chipper style workout consists of double-unders, rowing calories, toes to bar, and burpees. If your abs feel fresh from the 50 toes to bar in the conditioning then you should have no trouble with our weighted plank finisher. Did someone say “ABDOE”? Level 2’s class will get to play with the kettlebells as they perform Turkish Get-ups, farmer’s carries, and flutter kicks.
Saturday – Burn Class
It’s all about fast explosive movement in today’s conditioning. We’ve got lots of slam balls, double-unders, and short running intervals to keep you company in today’s 30 minute class!