April 17th, 2014


Today’s WOD

10 min with a partner

30 sec row

30 sec plank


20 min AMRAP

5 wall balls

3 HSPU’s OR 1 Wall walk

1 Power clean 185/115 (HEAVY!)

Trainer’s Tips: The first part is essentially a warm up, meet someone new and work with them. Switch every 30 sec for 10 minutes. The second part is great looking heavy workout. How many rounds can you get? The PC weight should be heavy, but doable for the whole time. Ryan…225 for you!

April 16th, 2014


CFK Kids showing off their skills at the Crime Stoppers event at Woolwich Center on Sunday

Today’s WOD

5 Rounds For time:

Run 400m

REST 2 min

Row 500m

REST 2 min

Trainer’s Tips: I want to keep building everyone aerobic power and this type of workout will do just that. Get familiar with your pace in your runs and rows, and this will carry over to your Metcons too. Don’t be afraid of losing your strength by doing this type of thing either, you can build both at once!

April 15th, 2014


Yay Bupees!!

Today’s WOD

12 min AMRAP

7 Power Cleans @ 115/75

7 Burpees box overs

Run 200 or Row 250

REST 5 min

8 min AMRAP

8 KBS @ 2.0/1.5

12 sit ups

Trainer’s Tips: AMRAP’s love them or hate them, they’re gonna happen! Both of these should get you sweating and breathing hard.

April 14th, 2014


Our most recent Group Fundamental Grads!! These guys are awesome and on FIRE!! Be sure to welcome them when you see them at Borden!

Today’s WOD

5 rounds

1 min row

1 min med ball cleans

1 min step ups

* Simply try to do the same amount of work on each part each round. For example, 250 row, 15 cleans, 20 step ups x 5 sets. Find your number in the first round and stick to it.

10 Rds for time (20 min cap)

10 Pull ups OR 3 Muscle ups

10 Push Press @ 115/75

Trainer’s Tips: By now you should be able to recognize what an aerobic workout looks like. The first part of today is all about that! Steady and smooth, avoiding that dreaded “redline.” The second part is a bit of strength, but more so muscular endurance. It’s a lot of rounds and a lot of reps. Scale the reps and rounds as needed to keep this under 20 minutes.

April 12th, 2014


Today’s WOD

15 min AMRAP
3 Deadlifts 155/105
2 Hang Power Cleans
1 Jerk

Bar facing burpee ladder

Post wod

4 Prowler pushes

resting 1 minute between each push

Trainer’s Tips: For the AMRAP you will have 1 bar for all 3 movements. Choose a weight that allows you to do all 6 reps unbroken. Start with 1 burpee for the first round and add an extra burpee with each round. ie 5th round, 5 burpees.

April 11th, 2014


Over 70 years young and looking so Strong! You’re an inspiration Hazel

Today’s WOD

Go every 2 minutes: 10 sets of 3-5 reps – Front Squat or Back squat (choose opposite of last Friday)

*If you’re more the endurance type person go for 5 reps, if you’re more power based go for 3 reps.

10 min EMOM

10-15 KBS @ 1.5/1.0

10-15 Air squats

Trainer’s Tips: Same start to this Friday as last. If you were here last Friday and did back squats, do front squats this week or vice versa. The EMOM should allow you to get the work done in 30-45 seconds. Try to pick a rep range appropriate for your fitness level and keep it up for all 10 min.

April 10th, 2014


Paul T teaching his last Wed night Lifting Class due to work commitments. You can still catch him teaching  Lifting Classes on Sundays.

Today’s WOD

6 Min max rope climbs


6 Min max pull ups

14 min AMRAP

10 Wall Balls

100m row

10 No Push up Burpees box jump overs 24/20”

Trainer’s Tips:  More pull ups??  Or work on your rope climbs.  You can do them modified too if needed/desired.  Second piece is simple, but tough of course.  Keep moving, breath between exercises and have fun.