Week in Preview, August 4 2019


“I shall pass through this world but once. Any good, therefore, that I can do or any kindness I can show to any human being, let me do it now. Let me not defer it or neglect it, for I shall not pass this way again.”

— Stephen Grellet

Supplement Spotlight:

Puori O3

 

O3 is one of the staple supplements we recommend every athlete take, as it is an essential fatty acid. This means it cannot be made by the body and must be obtained through diet or supplementation. O3 combats inflammation and helps to maintain normal vision, heart, and brain function. Combat muscle and joint damage with Puori O3 and recover.


Upcoming Events:

Back-to-School Promo: 2-for-1 Bootcamp!

It’s two 5-week Bootcamps for the price of 1, and we’re running it the entire month of August! To qualify, two friends (or family members, battle buddies, etc.) must sign-up and each will pay 1/2 of a 5-week Bootcamp ($99.50/each). Let’s spread the fitness as we kick-off another school year!

Schedule the first class or intro session HERE

Powell Station Flotilla

Here’s a great opportunity to get outside right here in our back yard. Knox County Mayor Glenn Jacobs will be the float master, and our happy Coaches will be there to cheer you on should choose to take the challenge! Call River Sports if you don’t have a kayak, they’ll be happy to rent and deliver. Check out the facebook event HERE

Strength and Powerlifting Seminar at CFK North

We’re proud and excited to bring Jeremy Augusta, a prominent strength coach, and creator of the Swing Block Method to CFK North on Saturday, September 7. Coach Augusta will hold an all-day seminar on the bench press, back squat, and deadlift.

It’s an amazing opportunity to set some huge PRs, and be coached by one of the best around! Check out the event on Facebook, and to sign-up. It’s only $60!


Weekly WODS:

Monday – Bonding Time

We will begin the week with a partner WOD. What better way bond with your best friend than through a hefty row, burpee bonanza, and toes to bar. Make sure you pick your friends wisely!

Tuesday – Test Day!

It’s time for some iron therapy, because our test day has arrived! The hard-earned strength gains you have made over the last 7 weeks will finally be unleased. Don’t break the PR bell, you animals!

Wednesday – Up and Over

In day three we will continue building strength in our shoulders through a descending ladder of handstand push-ups and dumbbell box step overs. Don’t worry we will spice things up by throwing some running intervals at you as well!

Thursday –  Quad Awful

We have 4 sets of short and extremely intense AMRAPs near the end of the week.  Dig deep and don’t wave the white flag at the assault bike after this one!

Friday – “Cali Love”

Day 5 is much like the Cali Bear WOD we performed recently, as we will be testing our skills against squat clean and jerks. Our job at CFK is to prepare you for the unknown, and this workout has a plot twist.

Saturday – ATLAS

Let’s carry some odd objects! We don’t have to be the world’s strongest person, but it doesn’t mean we can’t train like them. This is an odd object run, box jump, and calorie effort to finish off your training week!

 Community WOD

We will be performing a partner WOD that will have your core screaming for gains! Partners will alternate through burpees, dumbbell snatches, and situps. However, if your partner is working you won’t be off the hook in this one!

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