Week In Preview, November 17th, 2019

“To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them.”


-Picabo Street

Supplement Spotlight:

Reboot Your Body


Transparent Labs ZMO

Contrary to popular belief you don’t get stronger within the four walls of the box. Most of your recovery occurs when your body is at its most rested state.  Transparent Labs ZMO should be a staple in your supplement regimen if your intent is to grow those guns! ZMO stands for zinc, magnesium, and oyster… Hold Up! You read correctly…Yes, Oyster! It’s safe to say some people would be hesitant to purchase a product containing oyster meat because of the lack of knowledge surrounding this odd combination of ingredients.The  oyster meat in Transparent Labs ZMO is loaded with critical trace minerals that support cell development and growth. Zinc picolinate, another ingredient in Transparent Labs ZMO, assists with testosterone production and over 300 enzymatic reactions in the body. Additionally, the powerful combo of zinc, magnesium, and oyster assist in a restful sleep that leads to higher energy levels throughout the day!

Upcoming Events:

  • Transparent Labs Pre-Order Due Wednesday, November 20th

We will have a sign-up sheet for Transparent Labs Products pre-order at each location. If you are interested in stocking back up on your protein or recovery supplements get your name on the list before 8am Wednesday!

  • Hot to Trot 5k/10k Volunteer Water Table

Turkey Day is almost here, which at CFK means thirsty runners needing water! This will be our 9th year staffing the water table and we’d love to have a lot of happy CFK faces there to help. If you’d like to volunteer, please register HERE. We’ll get set up by 7:15 am, and pass out water until around 9.
Image result for hot to trot 5k
If you’d rather run/walk in the race, we’d love to cheer you on! Register to race HERE
  • Holiday Hours- Thanksgiving Week

Thursday, November 28 (Thanksgiving Day)


Closed, No Classes (Volunteer or Race! See above)


Friday, November 29 (Black Friday)


West – 9:30 am , 12 pm , 3:30 pm , 4:30 pm

North – 9am , 12pm , 4pm , 5pm


Weekly WODs:


Monday – Fight or Flight

We will be getting comfortable with being uncomfortable at the beginning of the week. However, lets not forget growth occurs outside of the comfort zone! We have calories on the erg, muscle-ups, and burpees to a plate. It’s time to make that rower fly-wheel sing!


Tuesday – Don’t Stop Believing

We have a 1-rep max push press near the beginning of the week. Be confident. Be prepared. Believe in yourself! We will keep that bar moving in the conditioning  portion with push presses and double-unders!


Wednesday – Squat Day (Week 7)

We are getting close to the end of the cycle! We have arrived at our final build week before our retest! We will add the last five pounds, and crush these last few sets before we hit our PRs! Our WOD will challenge static positions and core stability as we cruise through front rack holds, air squats, and knees to elbows from the bar!


Thursday – Heart Burn

We are mixing things up and getting inverted after class today! Our focus today is  getting that heart rate UP! We have calories on the assault bike and slam-balls. If slam balls aren’t your thing than we have a plate ground to overhead option as a substitute! We want you to bike, but rowing is also an option today!


RED Friday  – NC Fit Benchmark “The Cali Bear”

We tested this workout a few months back, and it’s back with vengeance! Every 30 seconds for twenty minutes we will be picking heavy things up, and putting them overhead.


Saturday –  Free Community WOD at 9 am

Wanna get fit for “free ninety-nine”? Come join us for back and shoulder blowout as we make our way through a descending ladder of dumbbell push presses and deadlifts.


Saturday  – Level 2  at 10:15 am

Whatever you do… Don’t stop moving! That’s the name of the game in this one! We have an AMRAP of ascending rep strict pull-ups, kick-backs, and Russian swings. We will begin class with some lunges to get the blood flowing as well as a long distance Farmer’s carry!

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