Week in Preview – November 27th, 2017

“It has come to my attention that people of accomplishment rarely stay back and let things happen to them. They went out and happened to things.” — Leonardo Da Vinci

We hope you all had a happy Thanksgiving!  Congrats to all those who ran a Turkey Trot, Hot 2 Trot, or any other Thanksgiving Day 5k!  Hopefully we didn’t stray too far from our goals during the kickoff to holiday feasting.


We have a lot happening over the next two weeks as well.  We’ve sent some e-mails out already, but here is a recap of the upcoming events.


CrossFit LiftOff

Friday, December 1st we’re doing the CrossFit LiftOff!  1 RM of Snatch, Clean and Jerk, and a metcon to follow!  Shannon Beasley will also be there talking about mental focus and mentality in training.


Girls On The Run

If you missed out on a Thanksgiving day 5k, here’s another chance!  Help a local organization and head out for a run with the Girls On The Run 5k!


CFK Holiday Party

The CFK Holiday Party will be at North this year at 6 pm this Saturday!  It’s Potluck and BYOB!  Also, don’t forget our annual Tacky Christmas Sweater contest and Dirty Santa gift exchange.  Anything under $20.


Baseline Nutrition

Next week we have our baseline nutrition seminars on Tuesday at West and Saturday at North.  If you haven’t been before, get out there and get a plan for the new year!


Self Defense

Next Saturday, December 9th, we have a specialty workshop on Self Defense with one of our own members!  Keep your eye out for more details on the event.

The Week

Monday – Denim

A 15 minute AMRAP of double unders, calorie row, and overhead squats.  Try to stay on the barbell as long as possible because any breaks from the squats will eat up your time.

Tuesday – Mixed Feelings

A familiar workout if you did HarDTop a couple weeks back.  5 rounds starting every 4 minutes, 12 pull-ups, 16 light deadlifts, and a 200 m run.  Don’t waste time or you lose your rest!

Wednesday – Front Loader

Teams of 3 for a series of 7 min AMRAPs.  Work through push presses, front squats, and hang power cleans.  50 reps of each and the weight keeps going up!

Thursday – Climbing 3’s

An 18 minute AMRAP of kettlebell swings, box jump overs, and 200 m runs.  Every round you add 3 reps to the swings and jump overs until you’re out of time.

Friday – Voorhees

A 13 minute AMRAP of burpees, pull-ups, calories on the rower, and handstand push-ups.  55 of each!  If you get through the HSPU, start over at the beginning!

Saturday – Teams of 3!

200 m run and row per athlete, so you accumulate 600 m of each, plus 60 thrusters.  Each round the weights go up on the thrusters!