Free Class Friday

Every second Friday of the month it will be “Free Class Friday” at CFKL.
Members can bring a friend and anyone can join us for a workout. The workout is able to accommodate any beginner level. No registration required, you just need to show up. Please check our schedule for our class times.

We’re looking forward to have you!

First 2018 CrossFit 101 Introduction Course

We’re about to start our first CrossFit 101 Introduction Course for 2018.

If you’re interested please email There’s still a few spots available.

The course will begin 08 Jan and run through 31 Jan.
Classes will be held on Monday and Wednesday evenings from 1830-2000 (8 classes total).

06 Feb 17

Warm up
3 Rounds:
20 lateral jumps back and forth over a BB
:15 front plank
20 lateral jumps
:15 side plank
20 lateral jumps
:15 side plank
20 lateral jumps
:15 deadbug

6 rounds
1 min per station
Row (calories)
Double Under
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

Foam roll calf x2min each side