WODs

  STRENGTH:  LEVEL 1: Deadlift: 4 x 5 @ 75-80% LEVEL 2: SLIGHT Deficit Deadlift 4-5-6-7-8   WOD:  For Time: 400m Run 21 Thrusters (A: 95/65; Rx:95/65) 400m Run 15 Clean and Jerk (A: 115/75; Rx: 95/65) 400m Run 9… Read more »

SUNDAY SCHEDULE: GROUP FOUNDATIONS:  10:00 a.m. to 11:00 a.m. SPIN FIT: 10:00 a.m. to 10:45 a.m. OPEN GYM: 10:00 a.m. to 12:00 p.m. STRONGMAN SUNDAYS:  11:00 a.m. to 12:00 p.m. FREE INTRO CLASS: 12:00 p.m. to 1:00 p.m. ** Lunch… Read more »

  STRENGTH:  LEVEL 1  EMOM: 12 Minutes 2 Power Snatch  **Select a challenging weight; can add or subtract each set based on performance and feel LEVEL 2  Minutes 0-6: 4 x 3 Power Snatch @ 75% Minutes 6-10: 3 x… Read more »

SKILL (12 Minutes) LEVEL 1: 12 Minutes: HSPU Skill Work (Open Gym Format) LEVEL 1+: 12-9-6 HSPU Ring dips Push ups LEVEL 2: Mini Reverse “JT” 9-12-15 push ups ring dips HSPU   STRENGTH ENDURANCE (7 Minutes) LEVEL 1: 5… Read more »

GET YOUR PREORDERS IN FOR OUR CFK FALL T-SHIRT AND TANK ORDER Be sure to get your CFK Fall T-Shirt and Tank Pre-Orders in!  Orders are due by Wednesday, 22 August!  Click on the link below to place your pre-order…. Read more »

CLASS ENROLLMENT POLICY: A friendly reminder of our class enrollment policy… All members are required to pre-enroll in classes to secure a spot in their desired class time.  All classes are capped at 25 members, with the exception of our… Read more »

CFK FALL T-SHIRT AND TANK ORDER Be sure to get your CFK Fall T-Shirt and Tank Pre-Orders in!  Click on the link below to place your pre-order. FALL T-SHIRT AND TANK PRE-ORDER FORM   STRENGTH:  LEVEL 1 Clean and Jerk:… Read more »

CFK FAMILY DAY AT BARREL OAK WINERY:  Just a reminder that this Saturday, 18 August is our CFK Community event at Barrel Oak Winery from 3 p.m. to 7 p.m.  Please come join us for an afternoon with your CFK… Read more »