4.27.24

BRING A FRIEND OR 4 FOR FREE

'TREVOR'

For Time (in a Team of Four) 

300 Pull-Ups 

400 Push-Ups 

500 Sit-Ups 

600 Air Squats

In a team of four, with a running clock, perform the prescribed work in the order written. Two people may work at a time. Reps are cumulative for all team members. All reps of each movement must be completed before moving on to the next movement (i.e. finish all Pull-Ups before moving on to the Push-Ups, etc.). Score is the time on the clock when the 600 Air Squats are completed. 

Quote: 

The difference between the impossible and the possible lies in a person’s determination.” 

– Tommy Lasorda

NEW CLASS ALERT

 

We are exited to launch this new class and bring back our 6:30 PM class time two days a week 

(Tuesday/Thursday - 6:30 PM)

Get ready to rev up your fitness engine with our exhilarating 60-minute HIIT class, The Engine. With new coach Mike DeVito! 

This class is designed to ignite your metabolism and push your limits, this dynamic workout combines bursts of intense exercise with short recovery periods to maximize calorie burn and sculpt lean muscle. 

 

The Engine delivers a high-energy experience that will leave you feeling empowered and accomplished. Whether you're a seasoned athlete or just starting your fitness journey, our class offers modifications and challenges suitable for all levels. 

 Join us and discover the thrill of pushing past your boundaries, building strength, and boosting endurance in a supportive and motivating environment. Fuel your passion for fitness and unleash your full potential with The Engine HIIT class.

Class begins on Tuesday 4/30 - counts as a regular class with CFKOP membership. 

Check out the first week for FREE - Bring a Friend for FREE too!

4.26.24

Deconstructed Fight Gone Bad

 3 Rounds for time of:

20 Wallballs (14/20 to 9/10 ft)

20 Sumodeadlift High Pulls (55/75#)

20 Box Jumps (20/24")

20 Push Press (55/75#)

20 Calories row

Quote: 

“Continuous effort — not strength or intelligence — is the key to unlocking our potential.” – Liane Cardes

4.25.24

For time

21-15-9-6 reps of:

Air Bike Calories

Handstand Push-ups

Power Cleans (95/135#)

Quote: 

“Obstacles can’t stop you. Problems can’t stop you. People can’t stop you. Only you can stop you.” – Jeffrey Gitomer

4.24.24

Front Squat 

5-5-5-5-5

Cash out:

AMRAP in 8 Minutes:

8 Ring Dips 

8 DB Front Squats (35/50#)

16 Double Unders

Quote: 

"The will to succeed is important, but what's more important is the will to prepare." - Coach Bobby Knight

4.23.24

 3 rounds for time of: 

10 strict chest-to-bar pull-ups 

20 hand-release push-ups 

30 dumbbell front-rack walking lunges 

 ♀ 20 lb ♂ 35 lb 

 Quote: 

"The difference between ordinary and extraordinary is that little extra." - Jimmy Johnson

4.22.24

For time: 

 40 GHD sit-ups 

4 rope climbs - 15ft

800-meter run 

30 GHD sit-ups 

3 rope climbs - 15ft

400-meter run 

20 GHD sit-ups 

2 rope climbs - 15ft

200-meter run 

 Quote: 

 "Success isn't owned - it's leased. And rent is due every day. Every single day, someone's coming for your job. Someone's coming for your greatness. If you're the greatest, someone wants to be the greatest, and so if you're not constantly improving your game, somebody else is." - J.J. Watt

4.21.24

C2 Triathlon

For Time: 

6,000 meter C2 Bike Erg 

4,000 meter Row 

2,000 meter Ski Erg 

 Quote: 

"You can stand tall without standing on someone. You can be a victor without having victims." 

-Harriet Woods

4.20.24

BRING A FRIEND FOR FREE 

 AMRAP in 22 minutes 

(with a partner): 

400-m run 

50 KB swings (53/70 lb) 

400-m single-KB farmers carry 

– Partners run together and break up the other two movements as needed. 

 Quote: 

"Great players want to be driven, to be pushed to the edge. They don't want to be cheated. Ordinary players want it to be easy." - Pat Riley

4.19.24

Deadlift 

7-7-7-7-7

Cash out:

AMRAP in 8 Minutes:

5 Strict Pull-ups

25ft Handstand Walk 

Quote: 

"To sum up what Mamba Mentality is, it means to be able to constantly try to be the best version of yourself." - Kobe Bryant

Physical Therapy with Bettie

Bettie of Core Movement PT is offering FREE movement screens - Please check out this QR code and book today!