Week In Preview, May 31st, 2020

“You have to build calluses on your brain just like how you build calluses on your hands. Callus your mind through pain and suffering.” 


-David Goggins

Specialty Class Spotlight:

Miss OLY? We Do Too!

 CFK’s Olympic Gain Train is Open for Business

Starting this week, Olympic Weightlifting is back, and now at BOTH locations! Olympic weightlifting classes are included in all CrossFit Unlimited and 13/month memberships, so come check out a class and get your lift on!
This class is designed to increase your overall strength, and dial in your skill with a barbell. It’s great for those wanting to improve technique for better performance in CrossFit workouts, and/or increase strength for better overall bad-assery!

Weekly Weightlifting Schedule:

Tuesday (West Location, two class times): 
5:30 – 6:45 pm
7:00 – 8:15 pm
Thursday (North Location, two class times):
5:30 – 6:45 pm
7:00 – 8:15 pm
Saturday (Both Locations, one class time): 
9 – 10:15 am


Upcoming Events:

  • Saturday, June 6th
Habitat For Humanity Volunteer Opportunity

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,

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




Weekly WODs (CrossFit):


Monday – Squat Day + “Brick House”

Wanna get yoked? It’s that time of the week again! We’ll be doing our weekly squat cycle session followed by a workout that will test your body’s power output. Our workout is a short double AMRAP of quick assault bike calories, hand-release push-ups, and front-rack lunges. Sky’s out, Thighs Out, Baby!


Tuesday – Cotton-Mouth

A few weeks of training with the “RONA” mask will have you ready to lay the smack-down on today’s fire-breathing workout. We have long running intervals that will be followed up with high volume slam-balls and kettle-bell swings. You can give the ski-Erg a try if you prefer it over slam-balls.


Wednesday –  Tune-Up

Want to tune-up your weightlifting skills? We have an explosive burner for today’s workout. Our workout is a ladder of double-unders and power snatches. The goal for this shoulder intensive workout is to find a light weight that we feel comfortable cycling. Our focus will be on bar path, and stringing together touch and go power snatches.


Thursday – Test the Waters

We haven’t done many traditional gymnastics movements since coming back from quarantine. Our workout today will allow us to ease back into the flow of getting upside down. The conditioning session for today includes box walks, running intervals, lunges, sit-ups, and ring rows. If you are feeling beat up, let’s recover today with full-body movement.


Friday  – Dip, Drive, Jump

We hope you like to cycle, and we aren’t talking assault bikes! Make sure to thank your coaches for dodging that bullet! Our workout for today consists of moderately heavy hang power cleans, push presses, and up down box jump-overs. As always we can scale to step-ups if jumping isn’t in your wheel house.


Saturday – Crossfit/ Level 2

Not all runs come in the form of 400 meter intervals. We train for the unknown and unknowable.  Today’s conditioning for level 2 and regular Crossfit incorporates an odd distance run with wall-balls and toes-to-bar. Come to one of our weekend classes and see if this workout is as deceiving as it looks. Our level 2 class will have an additional strength component of med-ball bench presses and dumbbell front rack holds.


Saturday –  Burn Class – “Spicy 16”

Our 30-minute express workout will have you asking yourself, “What just happened?” at the end. Our workout is 16 minutes of short rowing intervals, box-jump overs, and slam-balls. You’ll be glad the masks are optional for this workout!