Week In Preview July 7th, 2019

“If it doesn’t challenge you, it doesn’t change you”

— Fred DeVito

Supplement Spotlight:

Greater Than Sports Drink

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“I will is Greater Than I won’t”

Have you tried one? Each Greater Than is made with coconut water and designed to replenish electrolytes in order to hydrate and defend against cramps. With 0g of added sugar, each carton is non-GMO Project Verified, Gluten Free, Vegan, Organic, & Paleo and Keto friendly. Ditch the sugary sports drink alternative and be great. Enjoy them while they last.

Upcoming Events:

Camping Trip July 12-14

The time is almost here! The CFK Camping Trip is this weekend, at the Big South Fork! We’ll be at the campground Friday and Saturday night. Come all weekend, or just for a few hours to hang out and enjoy the great outdoors! We’ll have hiking, running, biking, yoga, and good company with potential for a musical hoedown for all of you musically inclined athletes. RSVP here to reserve your spot!

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Weekly WODS:

Monday – Light Up Those Legs

The first training day of the week starts off with some quality time under tension. We will be adding 5 pounds to our previous squat weights, and cruising through a wall ball conditioning workout afterwards.

Tuesday – Kickstart My Heart

Many of you know that EMOM conditioning is a great way to build strength, but it is an equally helpful way to increase aerobic capacity. We will be challenging our grit with an EMOM that includes calorie rowing,  burpee step-ups, and reverse lunges.

Wednesday – Heavy Hump Day

The first portion of the class will be devoted to finding a heavy single squat clean.  However, hump day would not be complete without a conditioning piece! We have a mix of running, chest to bar pull-ups, and deadlifts coming at you!

Thursday – All Aboard the Gain Train!

Day 4 of our training incorporates a few common bodybuilding movements in a tabata style workout. Don’t miss your chance to add an inch to those arms!

Friday – Friday Flush

We have a hefty workout at the end of the week that will challenge us at longer distances running and rowing. We also will be working kettle-bell swings and the push press.

Saturday – Community WOD

Bring your best friend to our free workout! Planks, running intervals, and push presses are so much better with a buddy!

Saturday – CFL2

Our mission at CFK is to get better everyday! The workout “Frozen Rope” is going to increase your skills on the rope, and give you forearms like Popeye! Don’t forget your leg protection!


Categories: WOD