Week In Preview, November 24th, 2019

“Failure is only the opportunity to begin again, this time more intelligently.”


-Henry Ford

Supplement Spotlight:

Extreme Endurance Creatine-JB

Creatine has been a staple in most fitness supplementation regimens for    many years now. It’s no surprise that it has allowed many professional athletes to become bigger, stronger, and faster. But why? And How? Your body’s muscle cells are filled with creatine phosphate which help in the production of your body’s main energy source adenosine triphosphate (ATP). During intense bouts of exercise the body depletes these stores of creatine phosphate resulting in decreased performance.


Image result for extreme endurance creatine jb


Extreme Endurance Creatine-JB is made with one of the most bio-available creatine supplements on the market today. The creatine monohydrate that is contained in this product is nearly identical to the creatine produced naturally in the body, and it quickly restores ATP levels back to normal. If you want to board the gain train, don’t forget your  Extreme Endurance Creatine JB.







Upcoming Events:


    • Shoulder Stability Workshop – November 30th, 8am at North

    This Saturday, 8am, North location. Come learn how to use the symmetry bands to create BULLETPROOF shoulders! Whether it’s pain reduction, increased range of motion, or a Snatch PR you’re seeking, this is the program that will get you there. Five minutes a day is all you need, but the program must be done correctly. Come learn how this Saturday with coach Derrick!

    Image result for shoulder mobility image

  • 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
  • Christmas Shindig

Friday – Dec 6. 2019 – CFK North (7pm-9:30pm)

Let’s ring in the holidays with a chili-eating, gift-giving, tacky-sweater-wearing, corn-hole-playing shindig! Bring your favorite chili recipe (cooked, preferably!) or side dish, a gift for the white elephant gift exchange (no more than $20), and wear your tackiest sweater (not mandatory, but encouraged) and celebrate with us with some holiday cheer! Check out the event on Facebook and make sure to RSVP!
  • Holiday Class Schedule

Thursday (Thanksgiving Day) – Closed Both Locations


Friday (Black Friday) – Limited Hours

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

North – 9am , 12pm , 4pm , 5pm


Weekly WODs:


Monday – Wendler Cycle

We tested a 1-rep “technical” max last week on the push press.  We will use this number to gauge weights during 3 sets of 5 reps in our strength workout. We also have handstand pushups, dumbbell push press, calories on the rower, and toes to bar in the conditioning workout. A banded shoulder stretch would not be a bad idea today!


Tuesday – Handful

We are busting out the ropes and the barbells for an alternating EMOM of rope climbs and heavy power cleans. Things are gonna get grippy because we are going heavy on the cleans, and hard on the ropes. Our goal to day is to pick a specific number of reps for each movement, and stay consistent throughout each round.


Wednesday – Squat Day (Test Day)

It’s the end of the squat cycle. That means its time to ring the bell loudly and proudly! We will follow up our test with a couple of intense sets of calories on the bike and burpees. We’ll also knock the dust off the prowler sleds with a few sled pushes.


Thursday – Thanksgiving (All Classes Cancelled)

Come hang out with us at the Turkey Trot 5k/10k in Turkey Creek!


Friday  – Black Friday Gainz (Limited Hours)

Our workout for today is the definition of “functional fitness”. We have a single arm farmer’s carry followed by 5 sets of deadlifts and double-unders! You should think of it as training for carrying all those shopping bags today!


Saturday –  Free Community WOD at 9 am

Show your friends WHY the only thing you talk about is crossfit! This weeks free workout includes burpee box jump overs, dumbbell snatches, running intervals, and deficit pushups!

Saturday  – Level 2  at 10:15 am

Do you have a buddy who is a bodyweight ninja? Bring them to the level 2 workout this week! You’ll need help knocking out 150 reps of sit-ups, pull-ups, and box jumps. We also will have a strength and gymnastics finisher to end our 75 minute workout!