Week In Preview – June 12, 2017

“We don’t rise to the level of our expectations, we fall to the level of our training.” — Archilochus

Check your e-mail to see your May-June Newsletter with all your athlete accomplishments and upcoming events!

Don’t forget, we have another nutrition seminar this week out North at 6:45 p.m. on Tuesday!  Talk to a coach to reserve your spot!

CFK had a great time at Knoxville’s Largest Kids’ Party on Saturday!  Thanks to all the volunteers who came out, plus everyone else who just stopped by.

We’ve got some cool testing coming up this week!

Monday – Regional Workout #3

This one is a doozy!  If you missed it, check out this link to see the top men from our region, or follow this one to jump to the top women.  The event itself involves overhead walking lunges with a dumbbell, 100 double unders, 50 wall balls, 10 rope climbs, then back through the wall balls, double unders, and lunges.  It was capped at 16 minutes for regionals, but we’ll allow 20.

Tuesday – Handstands and strict press

After a hard competition type day we’ll go to a skill heavy day with handstand hold work plus pressing, both from a handstand and barbell strict press for 10.  A good day to work out those shoulders from everything the day before.

Wednesday – Rowing and Burpees

Five rounds of 1 minute work, 1 minute rest, alternating between calorie row and burpees.  Hard efforts today!  Push hard for that 1 minute.

Thursday – Posterior Chain Conditioning

Kettlebell swings, box jump overs, and front squats.  Unbroken reps, between 10-15 minutes.  Partner weighted carries afterward!

Friday – FTW Total!

It’s test day!  Make sure to show up to a class on Friday and give it your best!  We will test 3 rep max back squat, max pull-ups, and 1 mile run.

Saturday – Partner day!

One athlete works and one rests.  150 hang DB power snatch, alternating arms, 100 burpee box jump overs, 75 power cleans, 50 front squats, 25 strict ring dips.

Here’s looking for a great week ahead!  And if you need to find another way to get some carbs into your diet in a healthy way, check out this recipe for fried rice from Working Against Gravity!

See you on the floor!

Coach Scott