CFK WEEKLY: MAY 18TH

As Memorial Day approaches, our community is gearing up for one of the most meaningful workouts of the year: MURPH. This isn’t just another WOD... It’s a powerful tradition that brings us together to honor those who’ve made the ultimate sacrifice. Whether it's your first time or your tenth, Murph is more than a test of endurance - it's a chance to reflect, connect, and push ourselves alongside our teammates. As we head into the final week before Memorial Day, let’s make sure we are fueling our bodies and nice and hydrated come next Monday morning :)

MURPH - MONDAY, MAY 26TH AT 8 & 9:30AM:

RX = In a vest complete the following in order as written:

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

Scaled = With or without a vest, may complete with a partner, may break up the reps as you see fit. Common rep pattern is 5 pull-ups, 10 push-ups, 15 squats for 20 rounds.

MILE A DAY IN MAY:

Just one more week for our Murph Prep Mile a Day in May Challenge! Keep getting credit for those miles. Add your name to a ticket and put it in the fish bowl for your chance to win free membership for the month of June!

MEMBER WOD MONDAY (IN JUNE):

Click the link in wodify, add your full name, and type in your workout... that's it! Submit your workout by Memorial Day. 5 workouts will be selected as coach favorites and you will get to experience them on Mondays in June :)

WHO'S READY FOR SOME PICKLEBALL?!?!

Yes, you read that right! We are going to go play some pickleball with CLAY! :)

WHEN: June 8th at 9am

WHERE: Lakeshore Courts

WHAT DO I NEED?!: Dress comfy, comfy sneakers/tennis shoes, water bottle, snacks, & a smile :)

We will begin with a "how to play" and some tips from Coach Clay & then have a whole lot of fun while having a whole lot of laughs LOL!

SNEAK PEEK AT THE WEEK AHEAD:

Here we go... another week closer to Murph!!! eek!