Week In Preview June 23, 2019


“Don’t let what you cannot do interfere with what you can do.”

— John Wooden

Supplement Spotlight:

Puori SB3

Did you know that your gastrointestinal tract houses 100 trillion bacteria? Good bacteria in the gut is essential to health and acts as the first line of defense against unwanted germs. Puori’s cranberry flavored SB3 is made of indigestible fibers, good bacteria, and vitamin C to give you antioxidants and immune support while repairing cellular damage from daily wear and tear. Gut health is great thing.

Upcoming Events:

Yogability Saturday, 8am @ North

Free 45 minute flow class this Saturday, $15 drop-in for nonmembers. Come love on your body and clear your mind to start the weekend off right. Your hips will thank you.

July 4th

There will be one workout at both locations, 9am on Independence Day. Come prioritize yourself and start the holiday off right with a little sweat and burn. Remember, you GET to be here.

Camping Trip July 12-14

Nature is calling! Join your CFK fitness family at the Bandy Creek Campground in the Big South Fork Recreational Area July12-14 (Fri, Sat night). We have rented a pavilion and a loop of group camping sites to play – so much room for activities! If you can’t make it up for the whole weekend, join us Saturday morning for yoga, group hiking, or a bike ride. Come one, come all! Please RSVP here.

Weekly WODS:

Monday – Skill & Jerk

Do you have muscle ups? If not come get some quality and skill work on the low rings and get to dominating the false grip! We’ll finish off with a burner of push-jerks, muscle ups, and calories.

Tuesday – Rannie

Remember your old pal Annie? She’s back and she’s still on the run. We’ll get the ropes turning, abs firing, and the heart rate bumping with a 400m run in between each set.

Wednesday – Fran

This not the day to miss because we’ve got a Fran-tastic day planned out! We will be taking the first part of class to work on some squat cleans so that you can dominate the first thruster each round as we test this classic CrossFit benchmark wod.

Thursday – Partner WOD

All workhorse kind of day.  Lots of Bike/ Row Cals and a long 600m Farmer’s Carry with HEAVY KB’s. Naturally, we will finish the day off with some Beach Body Abs. Don’t leave your gym buddy hanging! Come and get a sweat on and loosen up a bit after a tough week.

Friday – Squat Day

Today is the day we reset for this new cycle. Weight should be light making it a perfect day to work on technique and practice tempo. We’ll finish off with another CrossFit Games Open repeat! Get ready to move for 15 minutes between light deadlift, push-ups, and box jumps to crush 11.2.

Saturday – Community WOD

Bring your friends, brothers, aunts, and everyone you know! Nothing builds community better than a sweat session with a partner. We’ve got a 16 minute AMRAP with ring rows, goblet squats, box jumps and max sit-ups to start your weekend off right.

Saturday – CFL2

We’ve got a sweet snatch complex coming at you with some moderate weight. It’s all about practice, not a PR. We’ll finish the day with “Triple 7s”. A wonderful metcon including everyones favorites! Get ready for some 800m runs and max sets of wallballs and toes to bar. Who’s excited?

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