carrie

28 August 2018

NEW ROWING SKILL CLINIC DATES RELEASED:  Do you hate the Rowing Machine?  Do you long to be a more efficient Rower?  Just like anything, Rowing is an acquired skill and one you can easily improve upon.  Join Coach Allen for… Read more »

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27 August 2018

  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 »

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26 August 2018

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 »

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25 August 2018

  SATURDAY SCHEDULE: UNLOADED FIT CAMP:  8:00 a.m. to 9:00 a.m. WARRIOR WOD:  9:00 a.m. to 10:30 a.m. CFK WOD:  10:30 a.m. to 11:30 a.m. OPEN GYM: 11:30 a.m. to 12:30 p.m. FREE INTRO CLASS:  11:30 a.m. to 12:30 p.m…. Read more »

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24 August 2018

  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 »

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23 August 2018

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 »

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22 August 2018

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 »

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21 August 2018

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 »

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20 August 2018

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 »

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19 August 2018

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   SUNDAY SCHEDULE: GROUP FOUNDATIONS: 10:00 a.m…. Read more »

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