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Two New CFK Classes!

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Kells!

We have heard feedback from many of you around requests for new classes, so we want to announce two new weekend CFK offerings…

Saturdays 7:30AM – Mobility and Prehab with Coach Eric
Sundays 8:00AM – New CFK Class time

Both classes begin THIS WEEKEND, February 17th & 18th.

The new Prehab offering with coach Eric is designed to give you the tools to be/stay injury free. Everyone on this list loves the sport of CrossFit…and like any sport, injuries will happen. Prehab will cover both mobility and stability for a specific joint to help keep you from being sidelined from an injury that could have been prevented with some Prehab Love! Take a look at a sample class below.

For Sundays, we have received requests to get things going earlier…so, we will be offering a class at 8:00AM, and one at 9:30AM as well (the same CFK class, just like we do for the rest of the week). Open gym will still be available from 9:30-11:30.

As we do with our new offerings, we want to confirm that they are the right fit for YOU. Accordingly, both of these classes will be offered on an initial 8 week basis. After 8 weeks, we will assess the interest in these time slots and determine their permanence.

We’re pumped to offer these to you guys on the weekends! Let us know what you think…

-Mike

Sample Prehab Class

Shoulder focus (example)

Warmup (row, bike, run)

Mobility: 2 mins ea
Banded overhead mobility
Shoulder ADD banded crossbody mobility
Child’s pose OH lift and hold
Child’s pose thoracic rotation
Seated thoracic whip

5 min demo and explanation

Stability: EMOM 12 mins (3x ea.)
Push-up plus
Low bear crawl slow
Face pulls
Straight arm pull down

5mins demo and explanation

EMOM 12 mins (3x ea.)
Bottoms up carry overhead
Bottoms up 90:90 carry
Farmers carry uni
1/2 kneeling bottoms up press