October 21st, 2016


Grandma and Grandaughter Team🙂

Today’s WOD

Go every 90 sec x 10 sets (15 min)

Hang squat snatch/clean x 1, Squat snatch/clean x 1, OHS/FS x 1


8 min AMRAP

5 Power snatch @ 135/95 (70%)

10 Burpees box overs @ 24/20″

Notes: work on form and build as needed, AMRAP will start to suck the wind out of you fast


October 20th, 2016


Never a dull moment at CFK!

Today’s WOD

A1. Split squats x 6-8 reps, rest 45 sec b/t legs, rest 45 sec before moving on…

A2. Ring push ups x 8-10 reps, rest 45 sec x 4


5 sets for max reps using a 3 min timer:

Run 400m

AMRAP barbell man makers @ 115/75

Rest 2 min b/t sets

Notes: burpee, deadlift, hang squat clean thruster = 1 rep

October 19th, 2016


Congrats to Erin and Sam on their first place finish at the Festivus Games this past weekend! Also, another big congrats to Beat and Matt who made it to final WOD. Way to represent CFK guys!!

Today’s WOD



Row 10k

Notes:  if you’ve missed some strength work, do it.


October 18th, 2016


Just a reminder that Yoga is now offered at our Mill St location on Tues nights between 8:15 pm-9:15 pm and it’s FREE to CFK members. Please sign up on our on line scheduler to reserve a spot!

Today’s WOD

For time:

800m run


3 rds of:

4 Muscle ups

8 HSPU’s

16 American KBS @ 1.5/1


800m run


3 Rds of:

15 pull ups

30 Push ups

45 air squats


800m run

Notes:- 40 min cap!

October 17th, 2016



There’s still time to enter a team! We have 11 teams so far so let’s keep going CFK!

There has been some concern about volume in the Mo Off Challenge . Just to clarify  all challenges are based on a point system so no one is required to do every single challenge we’ve presented unless of course you choose to. Don’t forget the team with the highest points wins a one month memberhip at CFK!  Just do your best and get behind a great cause!

Today’s WOD


  1. Power clean/snatch x 1-2 reps, go every 90 sec x 5, build per set


Go every 5 min x 5 sets

Row 500m/Run 400m

5 Thrusters @ 115/75

10 Burpees over the bar

*ideally getting 90sec + of rest per set


October 15th, 2016


Happy Oktoberfest CFK Style!

Today’s WOD

Partner WOD



Wall balls 20/14

WOHL 45/25

HR push ups

P/C 95/65

October 14th, 2016


Today’s WOD

  1. 12 min to find a 1RM push press




Run 400m

21 KBS @ 1.5/1

12 Pull ups

Notes: – 2 benchmarks today, can you PR both?