NEW SPRING/SUMMER SATURDAY SCHEDULE: During the spring and summer months we will be modifying our Saturday schedule. Effective 11 May 2018 we will no longer offer an 11:30 a.m. CrossFit class but will be offering an hour of open gym… Read more »
BRING A FRIEND DAY IS TOMORROW! Tomorrow, Tuesday, 15 May we will be holding another Bring a Friend Day. All of our members are welcome to bring any friends or family members to work out with you during any… Read more »
BRING A FRIEND DAY IS BACK! On Tuesday, 15 May we will be holding another Bring a Friend Day. All of our members are welcome to bring any friends or family members to work out with you during any regularly… Read more »
HAPPY MOTHERS DAY TO ALL OF OUR WONDERFUL, STRONG, AND BAD ASS CFK MAMAS. WE HOPE YOU ENJOY THE DAY CELEBRATING AND RELAXING WITH YOUR LOVED ONES. THANK YOU ALSO FOR BEING SUCH INCREDIBLE ROLE MODELS FOR YOUR CHILDREN AND… Read more »
SATURDAY SCHEDULE: YOGA: 8:00 a.m. to 9:00 a.m. 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:… Read more »
SKILL: Speed Drill E2MOM: 16 Minutes (8 Rounds) Run 200m (AFAP) WOD: For Time: 10 D-Ball Ground 2 Shoulder (G2S) (A: 100/70; Rx: 70/50) 20 T2B (S: KTE; S2: HKR) 30 Power Snatch (Rx: 95/65; S: 75/55) 40 Box… Read more »
STRENGTH/SKILL: EMOM: 16 Minutes M1: 3-5 Pull Ups (A: 1-2 Bar Muscle Ups) M2: Clean and Jerks (Climbing) ** Pull Ups/Muscle Ups – Keep sets small and focus on quality movement. This should be a skill focus. WOD: 6… Read more »
BODYBUILDING DAY 3 Rounds 1a)Barbell Bench Press x 6-8 DB 1b)DB Bench Press Max Reps 1c)Bent over barbell Row x 8-12 1d) Banded Lat Pull Down x 12-15 1e) Max inverted barbell rows with 1 sec pause hands at chest… Read more »
SKILL: 10 Minutes of HSPU Skill/Progression Work, Then… Establish Max Effort HSPU A: Strict; Rx: Kipping, S: Strict Pike PU WOD: For Time: 30 Deadlifts (A: 155/105; Rx: 135/95; S: 115/80) 20/15 Calorie Row 20 Front Squats 20/15 Cal… Read more »
STRENGTH: EMOM: 20 Minutes 1 Power Snatch + 1 OH Squat Advanced Option: EMOM: 18 Minutes 1 Snatch (Climbing) Minutes 18-20: 1 Attempt for Max Rep OH Squats at ending Snatch Weight WOD: 2 RFT: 600m Run 20 Thrusters… Read more »
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