Week In Preview, January 12th, 2020


“Work until your idols become your rivals.”
–Drake, Musician

Supplement Spotlight:

Glutamine + BCAAs

If you live your life in soreness from tough WODs. You aren’t alone! It’s just the nature of the crossfit!  You most likely remember this feeling as you descend to the bottom of a plate loaded squat during our squat day warmup!  We go hard 3-5 times a week in hopes of creating incremental changes over time. However, without the proper recovery post WOD or even during the workout we negate the gains we could be making. We all DESERVE those gains, right? Well, you can unlock the key to strength and recovery with one scoop of Transparent Labs BCAAs+ Glutamine. There are three branch-chain amino acids, and all of them are ONLY obtained through external sources! These amino acids include leucine, isoleucine, and valine. By supplementing with these critical aminos we allow the body to reduce muscle soreness, muscle fatigue, and build a body that can go beast mode! This trio of aminos blunt muscle breakdown which is common in our sport! Glutamine is also imperative for any type of fitness regimen. Glutamine is naturally found in the body, but is depleted during strenuous activities. When glutamine levels in our body plummet our ability to recover is sluggish! 5-10 grams of Transparent Labs Glutamine+BCAAs can be taken pre-workout, intra workout, or post-workout for optimal performance!


CFK EVENTS

  • CFK Challenge

Wondering how to meet your goals in 2020? If your goal is to lose weight, gain muscle, or even to perform better it starts with habits. We will be running 6-week gym wide challenge that will help you to establish healthier choices in the new year. Our use of the Wodify Rise app throughout the challenge will allow you to earn points for certain mobility, nutritional, and strength based activities throughout the 6-week period. The challenge is $99.00 and comes with a consult from our nutrition specialist Corey of EMOM nutrition, and a fit 3D body scan.

Ready to Make Some Changes?

Click Here

 

 

Weekly WODs:

 

Monday – SQUAT Day + LIFT

Lots of lifting today in the form of our week 7 squats, and kettlebell core work (weighted sit-ups, carries, and HEAVY swings). It’s the perfect chance to try a weight you’ve never tried before!

Tuesday – Push/Pull/Jump

Longer grind today with a 20:00 time cap and a total of 300 double-unders, 2k row, and 100 hand release push-ups!

Wednesday – Weightlifting Wednesday!

15:00 to practice a snatch complex, then an absolute banger of a workout. We’ll pick a variation of the snatch that you’re comfortable with and can move with intensity. Come to GET BETTER today!

Thursday – Grip & Grind

Longer duration workout with a high skill gymnastics movement, and plenty of dumbbells to go around!

Friday  – “Diane”

Benchmark #2 of 2020! This is the first of 4 times we’ll encounter Diane this year. Remebmber to wear your R.E.D. and let’s get a good first test of this dirty deadlift doozy!

Saturday Community WOD

Bring ’em out Bring ’em out! No better way to start your Saturday than with a healthy dose of burpees, thrusters, and running!

Saturday L2 – I AM CFK Testing!

Saturday’s L2 class will be dedicated to the I AM CFK test day! Among other things, will be a 1RM Bear Complex, Max 2k Row, and Pull-ups! Don’t worry, if you don’t have pull-ups just yet, we’ll have modifications for you. Register for the challenge HERE

 

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