14 July 2015

Its Bring a Friend Day once again at CFK!  You are invited to bring a friend or family member to workout with you at any of our regular scheduled classes on Tuesday!  



Ring Dip Baseline Retest/Test



AMRAP:  15 Minutes

  • 5 Wall Balls (20/14)
  • 5 KB Swings (53/35)
  • 10 Wall Balls
  • 10 KB Swings
  • 15 Wall Balls…

Increase each round by 5 Reps

While 1 Partner completes work, the other Partner runs 200m.  Switch upon return from each run.

Score is total number of Rounds + Reps completed as a Team




Tabata Flutter Kicks



Heavy Lifters Club (HLC) Registration:  

Just a few Spots Left!  Our next Heavy Lifters 6-Week Oly Course kicks off on Wednesday, 15 July at 7:30 p.m.  This course will run for 6 weeks on Wednesday nights.  The focus of this cycle is the Clean. The cost of the course is $60.00 ($10 per class).  To register and enroll in the class please  click on the link below for HLC Registration.   We only have 12 spots available, so don’t wait until it is too late to sign up!




If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.