“Working hard for something we do not care about is called stress, working hard for something we love is called passion.”
Puori “Daily 3”
There is a reason we finish off every foundations class with a product sampling of the Puori 03, D3, and M3. 03 is an all around must have in any supplement stash because of its well known ability to reduce inflammation, its role in healthy heart function, and its facilitation of hair growth. D3 is critical to athletes because it improves calcium absorption in the intestines.D3 assist calcium in the creation of more dense bones as they recover from our hard workouts . Vitamin D deficiencies can lead to depression, muscle pain, and premature hair loss. M3 is vital to muscle and nerve function because of its important role in the production of adenosine triphosphate (ATP) in muscle tissue. ATP, as we all learned in biology class is the energy currency of the cell! Magnesium is responsible for supplying the muscles with a steady stream of that invaluable energy source during strenuous exercise.
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2-week free promo for October Bring-a-Friend Friday!
Monday – Quasimodo Monday!!!
We are opening the week up again with dead-lifts. We have 3 sets of interval running, box jump overs, wall balls, and Touch and Go dead-lifts with a heavy weight.
Tuesday – Don’t Forget your Grips
Our conditioning workout for today will test our ability alternating between dynamic and strict movements. Today’s WOD includes power snatches followed by a challenging complex of toes to bar and strict pull-ups.
Wednesday – NCFit Benchmark “DeathRow”
No growth happens in the comfort zone! This alternating EMOM for 20 minutes is sure to have you begging for the buzzer! Let’s push ourselves today on the rower and through all ten sets of burpees to callus our minds! The dark place is where the gains are made!
Thursday – Squat Cycle (TEST YO SELF)
We have come to the end of yet another squat cycle, and it’s time to see how far we come over the last 8 weeks. Following the squats, we will have a 3 person duathlon style conditioning workout with biking, running intervals, and sit-ups.
Friday – Bring – A – Friend Friday / “Ace”
Your favorite piece of equipment? The assault bike? Your favorite movement? Thrusters? We took your needs into consideration when we cooked up an alternating EMOM of bike calories and dumbbell squat clean thrusters. It wouldn’t be Crossfit if it didn’t sting a little!
Saturday – Community WOD
Ain’t no party like a CFK party, cause a CFK party don’t stop! Bring your friends to our free weekly WOD! Come get your fill of ring rows, running intervals, Russian swings, and box jumps!
Saturday – Level 2
We are going to check in on our vertical pulling strength this weekend with a 2 rep max pull-up. We will then move into three 3-minute AMRAPs of Russian swings, weighted box step ups, and a kickback pull-up. Have fun with this one, and try to complete 50 kickback pull-ups in three minutes!