July 27th, 2014


Canadian Girl Camille wins the 2014 CF Games!! Way to represent Camille!! Congratulations!

Today’s WOD

EMOM x 10

3 squats @ 70% of your max (Any type)


For time:


Squat clean @ 135/95


Trainer’s Tips: Quad Monday’s with a sprinkle of upper body pushing strength, love it!

July 26th, 2014


It’s Christmas in July!

“The Twelve Days of CrossFit”

1. Rope Climb
2. Muscle-up
3. Snatch @ 95/65
4. OHS @ 95/65
5. Back Squat @ 95/65
6. Pull-ups
7. Wall Ball @ 20/14, 10′/9′
8. Squat Clean @ 95/65
9. Push-ups
10. KB Swing @ 2/1.5 pood
11. Box Jump @ 24″/20″
12. SDHP @ 95/65

Trainer’s Tips: Its Christmas in July! You treat it just like the song. On day 1 you do 1 rope climb, day 2 you do 2 muscle-ups and 1 rope climb, day 3 you do 3 snatches 2 muscle-ups and 1 rope climb etc. Pace yourself, you’ll think you’re doing awesome about 8 days in, then it starts to get real!

July 25th, 2014

The Fish

This WOD was named after Nate, a former member and 2010 CF Games Competitor who moved on to pursue a career in the military. He is forever embedded on our Wall at Mill St. Miss Ya Nate. This WOD’S for you.

Today’s WOD


For time:

30 Alternating Pistol Squats

5 Rounds:

12 Snatch grip deadlifts 115/75

9 Hang Power Snatches 115/75

6 Overhead Squats 115/75

and then finish with…

30 Wallball 20/14, 10′

 Trainer’s Tips: been wanting to post this for awhile, now here it is a CFK original (last done Sept 12 2012)


July 24th, 2014


Run Group will meet at McLennan Park at 6pm in the parking lot off Ottawa St.

Today’s WOD

30 MU’s for time


100 Pull ups for time


3 x 1k run OR row with 3 min rest b/t rds

Trainer’s Tips: For those who have their muscle ups, this is a standard test.

Finish the day off with some aerobic repeats

July 23rd, 2014


The 2014 CrossFit Games starts Wednesday! You can livestream all of the events or catch them afterwards in the archives at

Today’s WOD

Partner 100m runs – “I go, you go” x 6 each


Find a max in (10 min) the following complex:

High hang snatch x 1

Hang Snatch x 1

Snatch x 1


Tabata wall balls

Trainer’s Tips: Short runs are good for building speed, now go fast! The snatch complex is prep work for Friday… so are the wall balls.


July 22nd, 2014


Keeping Kids active during the Summer. A fantastic day at Camp!

Today’s WOD

Every 30 sec – 1 prowler push, for 5 min (may be a challenge for busy classes)
Find a 3RM in ANY squat in 12 min – you choose
3 Rds
3 min AMRAP
6 C2B pull ups
6 No push up burpees box overs @ 24/20
Rest 1 min b/t rds

Trainer’s Tips: use the prowler to get your legs going, then hit the squats hard. The last part is similar to the chief from Friday

July 21st, 2014


Why I love CrossFit Kids by Victoria 12 years old

“I love CrossFit because it gives me a chance to be with other people who share the same passion as me. We challenge ourselves to do things we thought we couldn’t do. Doing CrossFit has helped me so much with my strength and capability to do things. When I first came, I couldn’t do one push-up from my toes but with the help of coach Jo and Lance, they helped me build up my strength with all the amazing butt kicking workouts! Soon I was able to do 5 push-ups from my toes. I am proud of how much I have improved in my capability to do certain movements I’ve never done before. I love CrossFit because I know to never give up on myself and to believe that I can lift those weights!”

Today’s WOD

3 min Max DU’s


24 min AMRAP

11 burpees

7 Ground to OH @ 135/95

13 Back Squats @ 135/95


3 min Max DU’s

Trainer’s Tips: forced DU practice when fresh and when fatigued, enjoy! WOD was used for a fundraiser, thus the odd reps/time etc