Week in Preview – December 25th, 2017

“And the Grinch, with his Grinch-feet ice cold in the snow,
stood puzzling and puzzling, how could it be so? It came without ribbons. It came without tags. It came without packages, boxes or bags. And he puzzled and puzzled ’till his puzzler was sore. Then the Grinch thought of something he hadn’t before. What if Christmas, he thought, doesn’t come from a store. What if Christmas, perhaps, means a little bit more.”  — Dr. Seuss, “How the Grinch Stole Christmas

Happy Holidays and Merry Christmas to everyone!  We at CFK hope you have a wonderful time with friends and family.  We’re closed on Monday and have a limited schedule on Tuesday, so be sure and check that out!  Next Monday, New Year’s Day, we will have only one workout at both locations at 10 a.m.




It’s the home stretch for holiday festivities, sweets, and everything else!  We’ll do the best we can, but we’re ready to set you up right in the new year!  We have a nutrition seminar on Saturday, December 6th at 10 a.m. out North.


The Week




AMRAP presents and holiday cheer!


Tuesday – Over and Out


Remember that we will have a limited schedule!


West – 9:30am, noon, 3:30pm, 4:30pm

North – 9am, noon, 4pm, 5pm


Take 15 minutes to work to a heavy 3 on overhead squat.  Focus on quality reps!  This is the hardest squat we do and takes a LOT of mobility AND stability!  Want some tips on the overhead squat before class?  Check out this video


Follow that workout with a metcon for time, 20 reps each of power snatches, lateral burpees over the bar, overhead squats, more lateral burpees, and then full snatches!  12 min cap, and prioritize movement over speed!


Wednesday – Wiped Clean


Every 4 minutes completed 30 air squats, 20/15 calories on the rower, and some moderate weight clean and jerks.  You should scale movements and weights so that you can have at least :45 to rest before repeating.


Thursday – Strength day!


If you found a 5 rep max back squat last week, this week is when we start our linear progression!  If you were not able to find your 5 rep max last week, we’ll test that out today!  The goal of this program is to accumulate volume in strength work through the squat.  Your squat will improve, but it’s not specifically about training for the squat!  But by accumulating this volume all other strength will come along as well.


So here is how it works!  Whatever you did for your 5 rep max last week, you will take 75% of that and perform 5×5 this week.  That is across all sets.  So if I squatted 200 lbs for 5 reps last week, this week I will squat 150 lbs for 5 sets of 5 reps.  This will be done every 5 minutes, with the remaining time used for handstand push-up practice.  Every week we will squat one day a week with the goal to add 5 lbs each time.  This won’t work indefinitely, but it will work for a long time!  Squats should be fast and under control to get the most benefit.  This has a lot of pay off and we’re looking forward to seeing everyone’s progress.


Friday – Full Circle


What goes around comes around!  Start and end on the rower with double unders and running in the middle.  Use the pace you set for your 2k in previous weeks on the rower.


Saturday – Sandbag day


10 rounds with a partner of 10 sandbag cleans and a run.  Move at a steady pace on the run and fast on the cleans.  No need to go heavy on the sandbag, just try and keep moving when it’s your turn!