“Life’s tragedy is that we get old too soon and wise too late.”
– Ben Franklin
Drop Us A Review
Over the years CFK has provided the local community with a resource for living a healthy lifestyle and embracing the mentality of getting 1% better everyday. We LOVE our athletes and love what we do. Our goal is to reach as many people as possible with our unique programs while improving the health and longevity of all that come through the doors.
If you are as passionate about helping others as we are we would love to hear your story. Share your story and let the world know how CFK has impacted you.
Crossfit – Powering The Pull
We’ll be putting our strict pulling strength to the test in the first half of today’s workout. In our strength, athletes will perform a strict vertical pull. So whether you are still trying to accomplish your first strict pull-up or level up your pull-ups with an L-sit you’ll have plenty of options. Our conditioning might give you “AB-DOE” if you don’t scale appropriately. We have tuck-ups, dumbbell walking lunges, and bike calories.
5 Rounds For Time
20 Single DB Walking Lunges
10/8 Cal Bike or Row
Crossfit – Cleanin’ Crew
It’s all about heavy cleans in today’s sweatfest. Our two part conditioning is competition style with a strength event followed by a 12 minute AMRAP. We have a heavy 3-rep clean for the strength component and a nasty burner of power cleans, push presses, and rowing.
12 Minute AMRAP
9 DB Power CLeans
6 Shoulder to Overhead
Crossfit – Coach David’s Gift of Health and Happiness
Some would say burpees are death disguised as health. We’ll let you decide after today’s strength piece. For the strength, we have tempo presses and back squats. We’ll also test how many times you can fall and get back up in 3 minutes in the conditioning. The winner of today’s event gets bragging rights and burpee lung!
DB Shoulder to Overhead
Crossfit – Mid-Week Movement
We’ve conquered some pretty gnarly workouts this week so it’s time to restore our bodies with a longer workout that prioritizes consistency. Our grind style workout is a 28 minute alternating EMOM of bike calories, box jumps, and weighted sit-ups.
18 Minute EMOM
Min 1: 15/12 Cal Bike/Row
Min 2: 10 Box Jumps (24/20)
Min 3: 15 Weighted Sit-ups
Crossfit – Heavy Dead + Cindy-Esque
Bring your weightlifting belt to class cause we’re going hard and heavy. We have a heavy 3-rep deadlift followed by bodyweight conditioning. Our conditioning includes hand-release push-ups, strict pull-ups, and air squats.
10 Minute AMRAP
5 Jumping Pull-ups
10 Hand-Release Push-ups
15 Air Squats
Crossfit – Kettlebell Flow
It’s not to often we perform a kettlebell complex, but today is the day. We have a skill session that includes a kettlebell flow of deadlifts, high pulls, cleans, and snatches. Our conditioning will build upon the patterns we used in the skill session as a tackle 5 rounds of swings, carries, and running.
16 Minute AMRAP