“Don’t have a 10 cent squat with 100 dollar shoes.”
Pure Spectrum Muscle and Joint Relief
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“I Am CFK” Health Habits Challenge
Begins July 20th
We make decisions everyday toward our health and fitness goals that help or hinder our progress. Join your best friends in a 6 week healthy habits challenge that includes physical and nutritional challenges each week! The “I Am CFK” Healthy Habits Challenge is for anyone looking to develop long term healthy habits to support their personal goals. Long term habits produce long term results! If you are interested in reinforcing great habits, receiving results, and feeling a sense of accomplishment let us know! Click here to find out more!
Monday – Squat Day (Week 3)
We are kicking off the week with our squat cycle. Week 5 of our cycle includes more tempo training to increase our time under tension in the squat. Our efforts to slow down our squats will help to increase positional awareness and technique. We will finish our day with a burpee, front squat, and interval running workout.
Tuesday – GymNasty
Gymnasts rejoice! We have a very special muscle up workout for you on day 2. We will blast through a workout that incorporates muscle-ups, reverse lunges, and push presses with a dumbbell. The outstanding coaching staff at CFK will find a scaling option to meet your needs if you haven’t conquered the muscle-up. Don’t worry! We got your back!
Wednesday – Snatch Day!
The snatch fully expresses our strength, coordination, power, and mobility. If you have been consistent don’t miss this workout! Today is your day to ring that PR bell! The first part of class will be used to find a 1 rep max snatch. We will follow up the strength work with a conditioning workout that will challenge us with lighter snatches.
Thursday – One Mile Fun Run!
Have you had “Murph” withdrawals recently? That’s okay! We have what you crave! Day 4’s workout will include many of the bodyweight movements used in our favorite benchmark. Our workout consist of a fast paced one mile run followed by a descending ladder of pushups and pull-ups. Sets of 5-10 reps on the pushups and pullups are key to finishing this one!
Friday – Handstand Pushups and Deadlifts
Towards the end of the week we will work on our skills with the strict handstand push-up and deadlifts. Our conditioning workout will also include these movements. The focus for today’s workout is controlling the deadlift while using heavier weights.
Saturday – Community WOD
We have a short high intensity workout planned for your Saturday! We have dumbbell snatches, burpees, and sit-ups. We will keep the intensity through the roof in 4 sets of 3 minute AMRAPs. Bring your friends because the CFK community WOD is the best free workout around!
Saturday – Level 2
You can accomplish so much in 25 minutes! Need Proof? Come to our Level 2 workout to find out! We have a little bit of everything today! Your day will be filled with double unders, farmer’s carries, lunges, and burpee box-step overs. Earn your “Rest Day” on Sunday! Bring it!