Week In Preview, May 30th, 2021

“The most powerful weapon against stress is our ability to choose one thought over another, train your mind to see the good in this day.” 

 – William James


Bro Scoop Spotlight

Get your FREE scoop Monday & Tuesday

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Exciting news coming at ya – we will be offering Bro Scoops after class on Monday and Tuesday this week! We are sampling 3 different Transparent Labs 100% Whey Protein flavors. Make sure you bring your shaker bottles with you to class and get a scoop! No worries if you forget it though, as we will make samples after each class and have cups for you to sample from. We will have a form next to the samples for you to place a pre-order on the flavor you want. Bring your shaker, work hard, and grab a sample!

Weekly WODs: 

Monday

Crossfit  – Memorial Day “Murph”
It’s time for “Murph” again. It’s one of those workouts we look forward to, but definitely dread it’s lingering after effects. We’ll honor our fallen service members with appropriate scaling and effort as we complete a 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, and a final 1 mile run. All CFK athletes are welcome to participate. So whether you are a Crossfit, Burn, or CFK Go athlete you’re welcome to join in on the fun.
Burn 
If you’re itching to workout today join us for the “Murph”. Burn will not have an additional workout today due to the holiday.

Tuesday

Crossfit  – What’s Up DOMS?
We bet those legs are feeling heavy today! That’s okay. Our workout today will allow you to recover from the post-Murph soreness with a skill and conditioning workout. Our skill work will focus on scapular stability as we dial in our overhead position with kettlebell overhead walks and scapular retractors with banded pull-aparts. Our conditioning is a 10 minute AMRAP of up-downs, rowing, box jumps, and plank holds.
Burn 
If you need to flush out “Murph” or maybe take it a little bit slower today after hanging out on lake we’ve got an awesome workout for you. Our training-recovery style workout is an EMOM of dumbbell snatches, rowing, and sit-ups.

Wednesday

Crossfit  –  Single-Leg Tempo Training
Cleans, squats, and deadlifts are all fun exercises, but it’s important to not neglect unilateral training. Our workout today will spend quality time developing single-leg stance using the Bulgarian split squat. The conditioning workout for today combines push press, Russian swings, and lunges into a 3 round burner.
Burn 
You’ll be hitting the deck quite a bit in our interval style workout. We’ve got a high-heart rate shoulder smoker filled with burpees, dumbbell hang power cleans, and dubs.

Thursday

Crossfit –  Gear Shift
We’ll be testing our gears in today’s conditioning WOD. Athletes should prepare to become more familiar with rope climbs as well. In our alternating 20 minute EMOM we’ll be rowing, performing a rope climb or rope climb scale, plate ground to overhead, and a jog-sprint interval. Don’t forget to pack your protection!

ROPE CLIMB PROTECTION REQUIRED FOR ROPE CLIMBS

(LONG SOCKS, KNEE SLEEVES, OR JOGGERS)

Burn 
We’ll be bringing the pain to our posterior chain as work through some work-rest intervals. Our workout includes bike sprints, kettlebell static holds,  kettlebell swings, and lots of hollow-body.

Friday

Crossfit  – Squat Day
Today’s conditioning will get spicy. Athletes should expect to be see a large volume of double-unders and front squats. In workouts like these it’s best to think about releasing tension in the shoulders and picking a pace on the rope that allows you to keep moving without tripping up. The name of the game is rope speed because your legs won’t want to jump very high after the front squats. 
Burn 
It’s six-pack season and there is not better time than the present than to get started on developing core strength. Our 10 minute workout includes wall balls, sumo deadlift high pulls, and many mountain climbers.

Saturday

 8am Crossfit
You’ll get a lot of practice with the snatch today. We’ve got a dedicated strength session dedicated to owning the proper positions of the snatch that include the snatch deadlift, hang snatch, and power snatch. Our workout is a double AMRAP of power snatches and toes-to-bar. You’ll need a good set of grips for this one!
Level 2’s workout will have an added strength component of z press, hollow rocks, and banded tricep extension.
Burn
We’ve got a front rack attack with a 14 minute cap planned for our weekend burn class. We have running intervals, push press, and front-rack lunges. 
Categories: WOD