Whole30 Challenge @ CFK



Hey Wolf Pack!

In honor of summer season starting to come out from behind those rain clouds, CFK wants to invite members to start the Whole30 tomorrow, April 13th! This is a 30 day challenge meant to help “reset” your metabolism by cutting out foods that could potentially be causing a negative impact on your body. Is it meant to be permanent? By no means, but the challenge is a good launching point to reframe your eating and learn how to meal plan to eat for success. Fueling your workouts with food at home is just as important as what you do at the gym.

“Cut out all the psychologically unhealthy, hormone-unbalancing, gut-disrupting, inflammatory food groups for a full 30 days. Let your body heal and recover from whatever affects those foods may be causing. Push the “reset” button with your metabolism, systemic inflammation, and the downstream effects of the food choices you’ve been making. Learn once and for all how the foods you’ve been eating are actually affecting your day to day life, and your long term health. The most important reason to keep reading?

This will change your life.”

– See more and check out the rules here:

Who is taking the challenge?

Anyone that wants to join can!

What can I expect? 

If you fully commit to the 30 days, you will be eating REAL food. Success is up to you; all you have to do to complete the challenge is go the entire 30 days following the challenge rules. 

For more information, you can check out the book available at the website listed above. It’s a great resource that explains more about the philosophy and benefits of the challenge and there are even recipes!

Some members will be taking before and after pictures, but these are COMPLETELY UP TO YOU and for your own personal progress. You don’t have to share and we won’t be weighing or measuring anyone. If you’d like to do these things to see your changes you’re welcome to!

The key to success when doing Whole30 is PLANNING. If you show up for work without a lunch and all there is nearby is coffee shops and a bakery then you’ve kind of set yourself up for failure. Pre-planned meals make this challenge do-able, and members are welcome to share recipe or meal ideas on this page. It’s much easier to do if everyone encourages each other and does it together! We will be posting examples of how you can plan and track your meals, and doing the challenge with friends will keep you honest. You can check in with each other from time to time ;).

Another important benefit of keeping a food log is that during the time of the challenge, you will be able to track exactly what nutrients your getting, you can write comments on how your workouts felt that day and you can start to see what foods help you to FEEL GOOD. In the end, that’s the goal of this challenge!

We recommend logging each meal and snacks as detailed as you can. If you want to take it to the next level, you can track your workouts, the time you ate and exercised, how many hours of sleep you had that night and how your workouts felt. Even if it’s just a simple smiley face next to each day plan, it will help you to understand the other things affecting your workout.

For example: if you write a sad face next to your workout because, man, you thought you felt SO tired…you can look back at the previous day and see that you maybe didn’t sleep enough the day before, or missed some important nutrition during the day or ate at a time that wasn’t optimal for performance. We’ll post an example from Coach Karina on the event page comment section below.

Our friend Kyle from Fuel Your Fire can help with meal planning! All meals are paleo, and most* of the Fuel Your Fire meals that are available for purchase at CFK are Whole30 approved, but we will make sure to mark the meals that contain honey and other sweetener that are not approved during the challenge. Again, these are all available for purchase at CFK and are delivered weekly, OR you can preorder your meals and have them delivered to the gym and set aside for you for pickup!

Pre-order your meals for the week here:

HAVE FUN to those who take the challenge and keep us involved by posting whatever motivates you or any thoughts/comments you have here!



Post Open potluck at CFK!

Hey Wolf Pack!



To celebrate the end of an awesome Open season, we’re having a potluck this Sunday at 12:30pm, just after all athletes finish the final workout 15.5! We will be running heats from 11am-12:30 so come in and get this WoD finished, bring something delicious to share and we’ll bring the beer! This year’s Open has been tough. We’ve seen max lifts, a whole slew of gruelling gymnastics and there is still more to come. This last week will be challenging, but we’ve seen so much hard work put in and progress is being made. Great work everybody. Let’s celebrate and relax with a few beers and some great food!

See you all there!


Sign up NOW for the 2015 Open!

The CrossFit Open is just one week away! This is an awesome opportunity for you to see where you are at in your own training, regardless of your skill level or experience competing. The Open is the first step in the road to the games, but with a new scaled division, anyone can and should compete! It’s a great experience. With one week left to compete, you can email us at or let Kat or Karina know and they will help you register.

Below is from the CrossFit games website.

The CrossFit Games stand alone as the ultimate test of fitness. No test, regardless of its lofty claims, can grant legitimate title to the best without first providing access to all.

The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open reached more than 209,000 athletes from around the world.

You can either perform the Open workout at a participating CrossFit affiliate where you will be judged in person, or you can film your full performance and upload it to YouTube or another video-sharing site. The video will be displayed alongside your score so other CrossFit athletes can be your judge.

You are free to make as many attempts at the Open workout as you please. Your only limit is time. You have four days—96 hours—to complete the week’s workout and submit your best score to the Games site. The week’s workout is released each Thursday at 5 p.m. PST, and scores are due the following Monday at 5 p.m. PST.

The 2015 Open begins Thursday, Feb. 26. That evening, tune into the live Open announcement show streamed to Director of the Games Dave Castro will announce Open Workout 15.1 and moments later top Games athletes will complete that workout going head to head.

Athletes will submit their scores throughout the weekend. The hard deadline for score submissions is 5 p.m. PST, Monday, March 2. Don’t be late!

15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

A scaled option of the Open workout will be released each week of the Open. With reduced loading or less challenging movements, the scaled option will be designed to make the Open even more accessible.


You can register NOW for the Open here or clicking the image below.



The first workout is announced February 26th! Sign up now!