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CFK Weekly: January 7, 2024

Updated: Jan 8


2023 - 225 Club Winner - Jamie Walker Vass


Our 6 week nutrition challenge: "New Year, Same Me... just better!" officially begins Monday!

You received an email invite to the app last week. If you accessed the app, we have invited you to take part in the challenge. You will notice a "trophy" icon at the bottom your screen. This is where the challenge information and scoring details are explained.

We are excited to start the year off on the right foot by fueling our bodies BETTER together within this 6 week challenge. Our hope for you is that you find a sustainable approach to your nutrition that not only gives you energy, helps your body heal, but also fuels you to reach your personal goals!

Dates of Challenge January 8, 2024 to February 18, 2024

Please know that the "challenge" is totally optional! All active CFK members have access to Macrostax.

If you still need help accessing the app or have any other questions, don't hesitate to reach out to Karri or David.



Programming Sneak Peek!

Monday: 8 Min EMOM High Hang + Hang Power Snatch. Then 3 Rounds that will test your pulling.

Tuesday: 5-5-3-3-1-1 Deadlifts pair with SADB Bench!

Wednesday: 2 x AMRAPs and Partner Carries!

Thursday: 5 Rounds with Jumping and Rope Climbs.

Friday: 20 Rounds with a Partner

Saturday: Chipper w/ a Partner.


On the Calendar


Starting January 8th


Bring-A-Friend Week!!

January 8th-13th! You'll be able to invite a friend to come join in class for a full week! More details to come in the following weeks, but if you have a friend who always wonders what you do or has always mentioned "trying it out" this will be the week for them to come!


Crossfit Total

January 12th for Friday Night Lights we will be doing the CrossFit Total! this will cap off our bring a friend week and provided an opportunity to test your Back Squat / Strict Press / Deadlift all in the same night! We will have 2 divisions so be on the lookout for sign ups this week!


Custom Nutrition Plans Available!

Plans available to fit your nutrition needs! Check them out HERE! Email us at for more details and info on how to get started.


TYR Discount Code!

20% off: TTN3RSC20



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