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  • Writer's pictureStephen Wilk

CFK Weekly: January 14, 2024


Crossfit Total


Heavy weights were moved and many PR's were had! Thanks to all who came out to compete and to all who came out to cheer others on! We had some impressive totals keep your eyes on the leaderboards this week with all the updated weights!


Rx Women

1st Coach Emma

2nd Amanda L

3rd Jamie V


Rx Men

1st Caden "Tot"

2nd Eric K

3rd Chris P


 

CrossFit Open 2024


It is that time of year again! Time to test & push yourself against the same test athletes all around the world face each weekend. Time to cheer your friends on as they push themselves and make memories as a community!



CFK Open Shirts 2024 Pre-Order


Deadline: Monday - 1/22/24 Cost: $25



Unisex Tee Shirt Muscle Racerback Tank

 

Programming Sneak Peek!


Monday: 5x2 Hang Squat Cleans. Then 3 rounds for time.


Tuesday: 8 Min EMOM- 2 Push Press (Building). Then we are moving and holding a bar, so have your front rack ready!


Wednesday: 6 Min "Pull" EMOM. Followed up with 30 - 20 - 10 with more pulling.


Thursday: Partner AMRAP knocking out calories and jumping.


Friday: 6 Min Building to a Heavy Thruster. After that we have a AMRAP where we have volume to work through per movement..


Saturday: Partner Chipper with Calories and 3 different Barbell Movements.


 

Happening at CFK

 




Every Monday & Wednesday 5:30PM

Ages 5 - 12

First Class is FREE!






 

Get the Most out of Your Membership!


  • All Members get access to Macrostax to help track and dial in your nutrition goals (See Karri or Dave to get access or if you are looking for 1-on-1 Coaching)

  • TYR Affiliate Discount- 20% off: TTN3RSC20

  • Unlimited Members have Open Gym access to work on accessory work including the CFK Build Program (Available in Wodify)

  • Unlimited Members get a 10% discount on supplements. (ie... Protein, Pre-Workout, ect)

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