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CFK Weekly: May 5, 2024



On the Calendar


3 Week to Healthy Summer Habits Nutrition Challenge - Starts Monday, May 6th

(Fill out the Link on our nutrition page for more information!)

There is still time to get started! Submit the form so we can get you started!


Bullet Proof Shoulders Workshop (Register Here) w/ Blake and Mason. May 11th - 9AM


Running Workshop w/ Coach Stephen. May 16, 2024 - 6:30 PM

Register HERE! Limit 8 People - Cost $15

This is a 90 Min Workshop where we cover running technique and keys to success! If you have completed the workshop before you are welcome for a refresh and the opportunity to dive deeper into you technique! Includes 1 Month of CFK Endurance!


Memorial Day - May 27th: Murph! 8AM & 9:30AM Classes


 

Programming Sneak Peek!


Monday: "Cindy"


Tuesday: Push Press & 7 rd Triplet


Wednesday: Burpee, DU, Running, DB Snatches & Lunges Chipper


Thursday: Gymnastics WOD


Friday: Farewell to Dr. Shay barbell WOD


Saturday: Hero WOD "Severin"


Sunday: Open Gym & Bike Class


 

Happening at CFK

 

Partner Murph Prep Challenge 2024


Challenge Runs: Now - Saturday 5/25


Winning Pair Receives: A $100 TYR Gift Card EACH!


How it Works:


Each day you come in, sign into class like normal. The accessory work will be at the bottom of the programming. Once you have completed objectives, sign into Murph Prep Challenge in WODIFY it is listed under classes in your app. Check off what you have completed and make sure your partner has too.


Monday - Saturday: Each Partner has a chance to earn 3 Points (6 total per team)

  • 1 Point for attending in person class!

  • 1 Point for running a mile. (Can be done in intervals or all at once. If we run a mile in class it counts!)

  • 1 Point for the post class accessory work! (Will vary from strength to mobility and will be at the bottom of the CF Programming daily)


Sunday: Attending Bike Class or Open Gym will earn you a bonus point otherwise it is a Rest Day!


 

Calling all Runners


CFK and Coach Stephen are proud to announce Individual Running Coaching / Gait Analysis / Programming for those who are looking to tackle their first race to those looking for a new PR on a personal level! More details coming soon but feel free to inquire if you are looking for individual performance training!


Check out The Endurance & Engine Lab page on our site!


 




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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