When the technique goes, so goes the weight!
-CFK

Is it heart or just plain old blind ambition to cause you to take on another healthy WOD after an Eva type day? Once again, it doesn't matter. Crossfitters come prepared for the challenge, always ready for the uncomfortable, prepared for the unknown! I'd like to believe these skills carry over into our daily living where the PR's and Rx's truly have weight! I certainly wouldn't bet against any of our CFK Crew!! Friday brings another day of work or maybe it's your day of rest, either way, in true Crossfit form...make the most of it! 

Good things come to those who wait? How about, work hard!
-CFK

It's wonderful to be back after that little hiatus! What a welcome....there she was staring us all in the face. The mother of all WOD's , at least one of them! The workload involved seems to go against the teachings, yet we do it anyway. Exerting that much energy for that amount of time is tantamount to putting yourself thru a meat grinder and wondering what hit you!! We had some epic results which caused a changing of the guard! Those who managed that feat should be applauded, if you won"t I will!  It's good to be back on the web and please stay tuned for all the fun moving forward, as we always should be doing.
Great job for every crew member today you did one helluva WOD and survived, I personally am very proud of all of you!

WOD:
"Eva"
5 Rounds
800m Run
30 KBS 70/50
30 Pull Ups

When you feel like you can't take it anymore... What do you say to yourself??
Answer from a CFK athlete...GO!

There is very little "give up" in our athletes, that is evident on a daily basis! We always know the trials and tribulations we go through at the box, but we know very little of all the outside things. Each of us not only carry weight at the gym be we are also subject to the weight of everyday life. For some that weight is a PR daily. There is so much that goes into a single day, it is sometimes hard to believe we have all that we do for the WODs. What is truly wonderful about our Crossfit box is the fact that it is a place that makes you forget about all of that "real" life for that one hour a day. It truly is the best medicine for what ails you. The strength of the crew is infinite in it's realest form!

“Be patient. Your fitness level is something that is going to generally take a long time to get to where you think you want it. And when you are there, you will want it higher.
-Chris Spealler   Veteran Crossfit Games Athlete

The Tabata workout is much like the Zone diet. You can zone any food, you can Tabata any movement. Tabata is a great way to test your capacity along with your stamina. The crew showed no fear while attacking the WOD today! We appreciate the effort and hopefully those who have never done a Tabata WOD now know what you are up against! Those who are veteranss....well you know what Tabata is about! Hmmmm, what can we Tabata next time????

Where's your nutrition at? Food for thought.
-CFK

Thruster this, push press that...That's what we do at CFK, we move heavy stuff with technique, strength and stamina. It's that simple, we can complicate it, but we don't, come on in if that is something you want to do and want to do it well! All we ask is this: Do you want to take the time to get fit and feel better about yourself? If the answer is yes, then CFK is the place to do it at! Come get some!!

Skill:
Thrusters 5x1
WOD:
15 Minute AMRAP
10 DB Push Press 45/35
10 DB Step Ups 45/35
10 Knees to Elbow

Get a grip!
-CFK

If this weeks worth of WODs hasn't affected/strengthened your grip, well then I don't know what will. Today we had the fight of weighing your options, do all you can to hold onto that bar or succumb to the dreaded burpee. Some opted for the latter simply to save their grip, others maintained and refused the punishment. Punishment? I'd say either one was equally as tough to manage. As Thursdays go, when this close to weeks end, it was a good day. We're stronger for it and we had a blast discussing it when it was over! See ya later today!

"Squat, jump, climb, throw, lift."
-Greg Glassman

Very strong compact WOD. We always have a tasking time with such a seemingly manageable movements! The crew today shuffled some of the board members simply by completing the WOD in time. Congratulations to all, you really knocked Chelsea around!!

You can have all the WODs, movements and training, I'll take the people above all else!
-CFK

Ton's of fun with the movements today! This is the kind of stuff that turned me on to this "sport of fitness". These days of feeling like you got back to your roots of having fun as a kid! While sometimes it may seem unorthordox to what you know as "fit" , there is no doubt you feel that you have used muscles you don't normally use.
Let me take this time to compliment our Crew. They truly are the best around, after all the cheering is over and the WOD is done, it is their positivity that inspires me to continue to look forward to coming everyday! Thank you!

Fear of failure is a fear of success. You can't have one without some of the other.
-CFK

Great way to recharge the Crossfit batteries is to watch the best Crossfitters in your region compete! Watching all of them is chance to see people do the same movements that you do in our box. That should inspire you to believe that you too can and will be there someday soon. I truly believe in the scene from "Hoosiers" when Hackman measured the hoop to show that every hoop is the same height no matter where you play. The same goes for us, we do the same movements, to the same standards, and weights. The great separator isnt aspect. If you can move the weight, move as quick....you have a chance, and that's all you can ask for! My prediction here and now: Kim will have company next year....take it the bank!! Before we go, we love your accomplishments and the place you finished, great job and we see more to come. Thanks Kim, awesome work!