April 24th, 2014


This is what it’s all about!

Today’s WOD

For time:

100 sit ups

75 Wall balls

50 Hand Release push ups

25 Deadlifts @ 225/155

1 k run

Trainer’s Tips: Just a fun chipper for you today. Choose an appropriate level of scaling if needed and keep moving!

April 23rd, 2014


Today’s WOD

Front squats – go every 2 minutes, 5 sets of 6 reps


EVERY 30 sec x 10 sets – 3 Hang Power Snatch (choose your own weight)


3 sets for max reps:

Max strict pull ups OR ring rows (goal is 10 or more per round)

1 Prowler push – heavy

Rest 2 min b/t sets

Trainer’s Tips: Have some fun with the variety today. A few heavy front squats, a few snatches, a few pull ups and some prowler work. Go heavy on the squats, work on form with the snatches, and get those pull ups stronger by working on them nice and strict.

April 22nd, 2014


Team Work

Today’s WOD

10 min EMOM

Odd minutes – 10 Hang Squat Clean @ 95/65

Even Minutes – 10-15 Box Jumps


3 sets for time:

30 KBS @ 1.5/1.0

10 T2B

Run 400m

Trainer’s Tips: For the first part, keep the weight light enough to do 10 reps in the minute on the HSC. Rest the remainder of the minute then go right into box jumps. The second part will be grip intensive so shake your hands out on the run and keep going!

April 21st, 2014


Thanks to the Girls from Eastwood High for coming in and giving CrossFit a go! You Girls Rock!

Today’s WOD

Find a 20 rep max back squat in 15 minutes – usually 50-70% of 1RM


10 Min AMRAP


5 pull ups

10 push ups

15 air squats


Tabata Hollow rocks

Trainer’s Tips: 20 rep max?! I know, it sounds awful, but you might surprise yourself with how much you can lift for 20 reps. Some people will do upwards of 70% which is crazy, but others will have the same difficulty at 50%. Which are you? 10 min Cindy is a nice little test for a Friday. Not too long, but long enough. Then finish the day off with some simple core work!

April 19th, 2014


As most of you know Angela Pause and Kevin Simpson both placed in the top 200 worldwide in the Master’s division for their respected age group. As a reward for this amazing achievement, they have been given the opportunity to compete for a top 20 spot in their division along with the chance to compete in California at the big show. They will have to do 4 more workouts and submit their scores before 8pm on Monday night. Today you get to do two of those WODs. Stick around or come out at 12:45pm to cheer Angela on as she attempts WOD #3.

Today’s WOD

Masters WOD 1

Max clean

Rest 5 min

Maters WOD 3

3 rounds

50 cal row
15 handstand push ups
50 double unders
Take 15 mins to find a 1 rep max clean. Then you’ll have 5 min to rest and get set up for the the next part.

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!