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 »
WODs
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 »
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 »
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 »
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 »
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 »
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 »
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 »
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 »
18 August 2018
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 »