Week In Preview, May 24th, 2020

“Liberty is never unalienable; it must be redeemed regularly with the blood of patriots or it always vanishes. Of all the so-called natural human rights that have ever been invented, liberty is least likely to be cheap and is never free of cost.” 


-Robert A. Heinlein

Mark Your Calendars

Habitat for Humanity Volunteer Day – Saturday, June 6

Habitat for Humanity - Wikipedia

We’re so excited for the opportunity to have a CFK work day with Habitat for Humanity on June 6! Please consider helping us raise exterior framing from 7:30 am – 12:30 pm at the Charles Drive location (address in link). We need a lot of hands, looking for 19 more!!

Here’s the sign-up link, if you’d like to help out.

Friends and family are welcome, but all volunteers will need to register via the link and create an individual account!


Why we love Habitat

We love volunteering with Habitat for many reasons, but two of the biggest are the nondiscriminatory nature of the application process for homebuyers, and the sweat equity required in purchasing a Habitat house. Not only do the homebuyers repay the mortgage through an affordable payment plan, but they also invest hundreds of hours of their own labor, working alongside volunteers and other Habitat homeowners, and receive financial education to help build a stable future. It’s an all-around win for those willing to work hard and learn, which is what CFK is all about!

Weekly WODs (CrossFit):


Monday – “Murph”

Join us for this year’s annual “Murph” WOD. Today we honor Navy Seal Lt. Michael Murphy’s selfless sacrifice with 2 miles of running, 100 pull-ups, 200 push-ups, and 300 air squats. The coaches will be highly encouraging scaling this long duration workout due to recent events. Scaling options will include quarter Murph, half-Murph, or even just accumulating 1 hour worth of work.

In honor of Lt. Michael Murphy


Tuesday – Sweat and Recover

Day 2 is a 30 minute AMRAP of bike calories, overhead plate holds, rower calories, box step-ups,  and static holds.  If you did “Murph” it’s a perfect workout to flush the legs  and prepare for squat day.


Wednesday – Squat Day (Week 4)

We hope you’ve shook off the soreness from Murph, and are ready to squat again. We have our regular squat cycle workout followed by a conditioning workout of flutter kicks, Russian twists, and a 1k fun run.


Thursday – Mid-Week Mover

You are only as good as your recovery. Come to class and promote some much needed blood flow to those sore muscles you’ve worked all week. We have lots of lunges, plate ground to overhead, and rowing intervals to kickstart your recovery process.


Friday  – Sizzler

We end the work week with a strength complex of one power clean, one high-hang power clean, and one perfect front squat. Our focus will be creating speed through the middle of the pull for the clean.  In our conditioning, we should prioritize fast transition times. Our workout 10 minutes of ascending rep wall balls and power cleans .


Saturday – Crossfit / Level 2

It’s about to get gymNASTY in our Crossfit and Level 2 class. We have a descending rep ladder of toes-to-bar and double-unders. We will  also include  a 400 meter run interval after each set. The toes-to-bar volume for this workout will be quite challenging for most athletes. Our coaches will happily help you find an appropriate scaling option to get you through this workout. Level 2 will also include an added strength session of weighted pull-ups.


Saturday – Burn

In thirty minutes you can boost your metabolism, build muscle, and get your weekend started off right. Our burn workout this week is 16 minutes of pure conditioning. Get ready to get your summer shred on with intense rowing intervals, plate ground to overhead, and  box jump overs.