Week in Preview – November 20th, 2017

“You have to decide whether you want to be good at CrossFit or breathe (during a WOD).” — Austin Aikens, owner of CrossFit 706 in Augusta GA


Happy Thanksgiving this week, everyone!  We’re so thankful that you choose to come to us day-to-day and allow us to help you reach your goals.  We’re always grateful for the opportunity to help others change their lives.


This Thanksgiving, don’t fall COMPLETELY off the wagon with your nutrition.  Check out this blog post from Macrostax about how to stick to your goals during the holiday.

Hot to Trot 5k!

The Hot to Trot is this week!  We hope to see you either racing on Thursday morning or at the water table!  Either way, we’ll be out there at 7 a.m.  If you want to meet up with us, be at the Steak and Shake around that time!

Holiday Hours

We have limited hours on Friday, and for several other holidays through the end of the year.  See the whole schedule here.

CrossFit Lift Off

The CrossFit Lift Off is here again!  We’ll be throwing down on Friday, December 1st at 5:30 p.m. out West.  We’ll be finding a 1 RM Snatch and 1 RM Clean and Jerk, followed by a WOD released next week.  Plus, get there early and hear Shannon Beasley talk about mindset and visualization for training and PR attempts.  Read more here!

Girls On The Run 5k

Didn’t get in the 5k for Thanksgiving?  Get one for the start of December and help out a good cause!  The Girls On The Run 5k is a great local organization and our very own Terry Keltner is their board president.  Check out more here!

CFK Holiday Party

It’s here!  The CFK Holiday party!  Potluck style and BYOB, plus a tacky sweater contest and Dirty Santa gift exchange ($20 limit).  Saturday December 2nd at 6 p.m. out North!

The Week

Monday – Dirty 30

Remember the Filthy 50?  Well this is the prettier sister!  Only 30 reps of everything instead of 50 of everything.

Box jumps

chest to bar pullups

kettlebell swings

front squats

hanging leg raises

push press


wall balls


double unders


Tuesday – Weightlifting Day!

Work up to a heavy double on power snatches, every minute on the minute.  Then follow up with 5×3 on back squats.  Build over all 5 sets, or find a challenging weight to do for all 5.


Wednesday – Doce

4 minutes of work, 4 minutes of rest, for 3 rounds.  Here’s the breakdown


27/21 calorie row

21 power cleans

15 burpee box jump overs


Every 4 minute AMRAP the weights on the power clean go down, so you should be able to maintain the same speed or go even faster!


Thursday – Thanksgiving!

We are closed today!  Come out to Turkey Creek and run the Hot to Trot 5 k or help out at the water table!  We’ll be at the Steak and Shake around 6:45-7:00 a.m.


Friday – Running Cindy

A little something to burn off that Thanksgiving feast!  20 min AMRAP of 5 pull-ups, 10 push-ups, 15 air squats, and a 200 m run.


Saturday – Partner Glen

This is a rough Hero WOD, and we’re putting a 40 minute cap on it.  Break up the reps and distance however you want.


30 Clean and Jerks

1 mile run

10 rope climbs

1 mile run

100 burpees