Week in Preview – December 10th, 2018

“Each of us has been put on Earth with the ability to do something well. We cheat ourselves and the world if we don’t use that ability as best we can.” — George Allen



Thanks to everyone who came out to show some CFK Spirit this weekend!  We had a blast at the Holiday Parties and seeing everyone out of the normal gym attire!  And thanks as well to everyone who came out on Saturday to assist in the Girls on the Run 5k!


Baseline Nutrition


Been having trouble when bodyweight deadlifts come up?  Or fighting with bodyweight movements in general?  The best solution is probably nutrition!  Get to the nutrition seminar at West at 5:30 this Thursday to learn more!


Holiday Schedule


Start planning ahead for the holiday schedule!  Nothing specific this week, but there will be for the next few:


Friday, December 21, 2018 (12-days of Christmas WOD)

Limited Hours

Both Locations – 6:00 a.m., 8:30 a.m., 10:00 a.m., noon, 3:30 p.m., 5:00 p.m.

Saturday, December 22, 2018

Normal Class Schedule

Monday, December 24, 2018 (Christmas Eve)


Tuesday, December 25, 2018 (Christmas Day)


Wednesday, December 26, 2018 (Boxing Day)

Limited Hours

West – 9:30am, noon, 3:30pm, 4:30pm

North – 9am, noon, 4pm, 5pm

Monday, December 31, 2018 (New Year’s Eve)

Limited Hours

West – last class 5:30 p.m.

North – last class 5 p.m.

Monday, January 1, 2019 (NYD)

ONE WOD – both locations 10am


The Week


Monday – Squat Day


Start your week off right with some squats! We’ll follow with a QAMRAP of overhead step ups, push-ups, and ring rows.


Tuesday – Criss Cross


We’ve done variations on this one a few times.  Today it will be a 15 min AMRAP of double unders, dumbbell/kettlebell snatches, and toes-to-bar.  Your goal should be to move at a steady pace the whole time.


Wednesday – Last Call


This will be similar to one we’ve done before as well, working in teams of 3 for 7 minutes.


50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

50 Hang Power Cleans (95/65)
50 Hang Power Cleans (115/80)
AMRAP Hang Power Cleans (135/95)

Rest 3 Minutes

50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)


Thursday – Arm Candy


Six rounds through calories on various stations, burpees, and some farmer’s carries.  There will be a 20 min cap, and followed with our favorite ab finisher.


Friday – Sore Eyes


This 20 min AMRAP of 20 of everything:  wallballs, power snatches, box jumps, push presses, and calories.  How many rounds can you get through?


Saturday – Clean House


This will be a fun one for sure.  In 4 minutes:  run 400 m, do 1 round of Cindy, then finish with as many squat cleans as you can at 135/95.  Rest for 2 minutes, repeat for a total of 5 rounds!

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