Week in Preview – November 19th, 2018

“You know, my motto is ‘Excelsior.’ That’s an old word that means ‘upward and onward to greater glory.’ It’s on the seal of the state of New York. Keep moving forward, and if it’s time to go, it’s time. Nothing lasts forever.” — Stan Lee


Hot 2 Trot Volunteers!


If you’re around on Thanksgiving and don’t want to run a 5k/10k but want to hang out with your CFK peeps, sign up to volunteer at the race!  We always have a blast, laugh a lot, drink coffee, and see a lot of amazing people getting their holiday fitness in.  Go to the link below, scroll to the bottom, and sign up!





Holiday Hours


Through the end of the year we have a lot of holidays!  Here is a breakdown of the days with no classes and some classes.



Thursday, November 22, 2018 (Thanksgiving)



Friday, November 23, 2018 (Black Friday)

Limited Hours:

West – 9:30am, Noon, 3:30pm, 4:30pm

North – 9am, Noon, 4pm, 5pm


Friday, December 21, 2018 (12-days of Christmas WOD)

Limited Hours

Both Locations – 6:00 a.m., 8:30 a.m., 10:00 a.m., noon, 3:30 p.m., 5:00 p.m.


Saturday, December 22, 2018

Normal Class Schedule


Monday, December 24, 2018 (Christmas Eve)



Tuesday, December 25, 2018 (Christmas Day)



Wednesday, December 26, 2018 (Boxing Day)

Limited Hours

West – 9:30am, noon, 3:30pm, 4:30pm

North – 9am, noon, 4pm, 5pm


Monday, December 31, 2018 (New Year’s Eve)

Limited Hours

West – last class 5:30 p.m.

North – last class 5 p.m.


Monday, January 1, 2019

ONE WOD – both locations 10am



Holiday FEASTS

Along with the the holiday season comes many opportunities to make poor nutrition choices.  Many blow this off and say it is only once a year, or it’s the holidays and they want to enjoy themselves.  We’re all about having a good time and celebrating!  Do it, but if you have real goals of changing your health and fitness, be prepared.


You don’t have to wait until the new year to start a new resolution.  You can make a decision to eat something better or not eat something bad literally every second of the day.  That can be completely skipping over the desert table and getting in only lean meats and veggies, or it could be getting the smallest desert, or maybe splitting it with someone.


So what’s holding you back, and how can we help you?  We can’t be there to hold your hand or slap that second helping out of it, but we can give you the tools and answers you need to make the best choice possible.


Here’s what we’ve got for you:


Working Against Gravity puts out some cool ebooks throughout the year to combat the seasonal downfalls of nutrition, and they have a holiday guide.  Check it out here for some helpful tips!


And have you gotten to a baseline nutrition class?  It’s not too late, and again, NO , you don’t have to wait until after the holidays to make a change.  Focus on just maintaining and not gaining back everything you fought all year to lose!


December 5th at North, 6 p.m.

December 13th at West, 5:30 p.m.



Calling all interviewees!


Has CFK made a huge difference in your life?  Do you want to tell others about it?  Do you love being in front of a camera?!


If you answered ‘yes’ to at least 2 out of 3, we need you!  We’re going to be recording a few athlete interviews and getting some footage of you working out in order to share your story along with the message of health and fitness we’re trying to bring to our community.  We will be doing these on a more regular basis, but just like there’s no sense in waiting for the new year to get your nutrition in order, we’re not waiting for the new year to get your videos!


We’ll be set up at CFK West on Saturday, December 1st.  We want to be quick and efficient with your time, so e-mail coach Scott at [email protected] to reserve a spot or just let us know you’re interested!  Thanks!


The Week


Monday – Triple Double


A series of 5 min AMRAPs with 5 min of rest. Each 5 min AMRAP has a buy in of 100 double unders, then your AMRAP of power snatches and burpee box jumps begins.  The numbers will change along with the weight every round, but it will always only be 4 fast burpee box jumps!


Tuesday – Squat Day


Just in time before traveling or feasting, get your squats in!  Coupled with some sweet bodybuilding work in between.


Wednesday – Wrecking Crew


Get ready for Thanksgiving!  Teams of 2 complete 5 rounds of 100 m sandbag runs, 200 m runs, and 40/30 calorie row/ski/bike.  For the runs you EACH complete 100 m with the sandbag and 200 m on your own.  Divide up the calories however you would like.




Rest up, eat up, do some running, be thankful for the fitness you have, the fitness you’ve gained, and all that is yet to come!


Friday – Cover Girl


Remember to check the schedule!  Irregular hours!


Remember that AMRAP Cindy?  20 minutes to do as many rounds of 5 pull-ups, 10 push-ups, and 15 air squats?  You’ve got a 20 min clock, but before you get to that AMRAP you have a buy-in of a mini version of Nancy:  complete 5 rounds of 200 m run and 10 overhead squats at 95/65.  Woo!  Gotta work off that stuffing!


Saturday – Iron Fist


Teams of 3 try to complete 5 rounds of 60/50 cal bike, 50 deadlifts, 40 hang power cleans, and 30 push jerks, but each round the weight goes up from 95/65 to 175/115!