Week in Preview – December 24th, 2018

“Find out who you are and do it on purpose.” — Dolly Parton


Happy Holidays from all of us at CFK!


We hope you enjoy time with family and celebrating this season!



Kick off the new year!


The new year is when everyone gets a fresh start, but you’ve already been training hard for some time!  Keep it up, and commit to continuing building strong habits.


Don’t know what to do or feel like your wheels are spinning?  Talk to a coach!  We’d love to sit down and do a goal setting session with you.


Work that Handstand


One of the first things you can do in the new year is make it to the handstand workshop with Jordan Garcia.  Whether you’ve never turned upside down, or your moments away from holding one in the middle of the floor, you can learn from Jordan!  See a coach for more details!


Commit to a half-marathon!


Got a resolution to get better at running or want to do your first half-marathon?  We have the program for you!  Check out this post about the upcoming program.


The Week


Monday – CLOSED!


Tuesday – CLOSED!


Wednesday – Special Schedule!  And Squats!

West – 9:30am, noon, 3:30pm, 4:30pm

North – 9am, noon, 4pm, 5pm

Get your squats in right after the holiday!  Follow up with a 21-15-9 of kettlebell swings and burpees.


Thursday – Round Trip


A great day to get in your post holiday cardio!  Six sprint rounds of 20/14 calories, 40 double unders, and 5 dumbbell push press.  Your score is your slowest round.  The catch is that you only have 3 minutes!  Scale to go as FAST as you can.  It’s not always just about weights and reps, but the heart of CrossFit is INTENSITY.  Strive for that.


Friday – Joker


Go up and down this ladder!  1-10 and 10-1.  Toes to bar go up; deadlifts go down!


Saturday – Partner Crash Course


Partner up to complete a 20 min AMRAP of sit-ups, calories, chest to bar pull-ups, and sandbag to shoulder.  Only one partner works at a time!