Week in Preview – September 3rd, 2017

“Confidence in yourself and the belief that you are on the right path, and not led astray by the many tracks which cross yours of people who are hopelessly lost, though some are wandering not far from the true path.” — Seneca


Check out the Newsletter this month for all that’s going on at CFK!


Remember that we have special hours for Labor Day!

West:  8:30, 9:30, noon, 3:30, 4:30

North:  8, 9, noon, 4, 5


How about a different take on nutrition this week??  Want some more focus or more brain power?  Check out these foods from the Neurohacker Collective.


In other nutrition news, coach Sara has two nutrition seminars this month on Thursdays!  Check them out and get with a coach to make sure you have a spot!

Fall is Here!

Though the official start date of Fall hasn’t arrived, it is known that when pumpkin spice everything appears, we are there!  So inspired by that, check out these Paleo Pumpkin Recipes!


I’m sure you’ve all seen the devastating toll that Harvey has taken on Houston and much of Texas and Louisiana.  For the first 7 days of September all of the Sweat Angels check-ins go to Harvey relief efforts.  In the mean time, check out this article from the CrossFit Journal about boxes in the Houston area.

The Week

Monday – Holleyman

We’ve done this hero wod a few times before!  30 rounds of 5 wall balls, 3 handstand push-ups, and 1 power clean at 225/155.  Try and get a round a minute or faster!

Tuesday – Tank Top Tuesday Indeed!

The weather may be cooler, but that won’t keep us from a good back and chest workout.  Weighted pull-ups, strict pull-ups, and kipping pull-ups to start, followed by bench press and rowing after!

Wednesday – Amanda

One of the newer CrossFit Girl WODs, 9-7-5 of muscle ups and full snatches at 135/95.  We’ll have plenty of modifications for the workout today as it’s meant to be between 5 and 10 minutes!

Thursday – abs abs abs

4 rounds of 25 sit-ups, 50 ft kb walking lunge, and double unders.  That’s right!  Not just a front rack carry this time!

Friday – burpee, sprint, jog

E3MOM perform 10 burpees and a 100 m sprint with an easy jog back.  These should be hard, anaerobic intervals with some active recovery!

Saturday – Partner up!

3 rounds each of DB clean and jerks and calorie ski/bike/row, then switch to overhead squats and knees to elbows!  Longer duration interval workout today!

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