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  • Writer's pictureStephen Wilk

CFK Weekly: January 28, 2024




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!



This year for the open we are having classes go head-to-head!! So what does that mean? If you go to 5:30am you'll be competing for your class against those who go to Noon, 4pm, ect.. We will be taking the top scores (Masters included) from each class time to determine what class ranks the best! So come March 1st (Friday Night Lights for 1st Open WOD) it'll be time to throw down for your class and push you & your classmates! Also we are looking to see what class will represent the biggest with sign ups for The Open! Click the link above to register!!


 

LAST CALL:

CFK Open Shirts 2024 Pre-Order


Deadline: Monday - 1/29/24 Cost: $25



Unisex Tee Shirt Muscle Racerback Tank

 

Programming Sneak Peek!


Monday: Power Clean + Front Squat EMOM. Then 4 x 2 Min AMRAPs that will test your legs!


Tuesday: Gymnastics Strength Training. Then we have an Alternating EMOM for Reps.


Wednesday: 6 x 3 Deadlifts @ 80 - 85%. Our short 8 Min AMRAP will see how well you can push the pace.


Thursday: 24 Min Partner AMRAP.


Friday: 5 x 5 Back Squats (Building). Then 5 Rounds for time that will get grippy.


Saturday: 10 Rounds for with a KB and Wall Balls.


 

Happening at CFK


SFH Supplements

CFK will be carrying and selling SFH supplements at the gym. We will be doing an order in the near future but also check out the shelves up near the FitAid Fridge for single servings of Pre-Workout for $3.00 and Protein for $3.50!

 




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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