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August 27th, 2016

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Today’s WOD

Partner WOD

800m run
50 burpee pull ups
400m farmers run 1.5/1.0
50 squat cleans 95/65
400m farmers run 1.5/1.0
50 push press 95/65
800m run
50 burpee pull ups

August 26th, 2016

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Today’s WOD

A. Go every 2 min x 5 sets – 20 back rack weighted lunges (10/leg) – off racks
B. Go every 2 min x 5 sets – 5 tough bench press @ 75+%
* A + B are the same as August 2nd (with 1 extra set), try adding weight…
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8 min AMRAP
12 wall balls
3 Deadlifts @ 315/225 (75%)
Notes:
– 8 min, can you go UB on wall balls each set?!

August 25th, 2016

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Today’s WOD

A. Hang snatch x 1, snatch x 1, OHS x 1 OR Hang clean x 1, clean x 1, Front squat x 1, rest 60-90 sec x 5-7 sets

B. Bent over rows x 7-9 reps, rest 1 min x 4

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For reps:

1 min row  – cals

REST 1 min

1 min pull ups

REST 1 min

1 min bar touching burpees (6″ above reach)

REST 1 min x 2

Notes:

– some more lifting skill work, followed by some 1 min max efforts, go all out, rest, recover and repeat.

August 24th, 2016

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Reminder!!! All daytime classes (5:45am, 7am, 9:30am and 12noon) will be at our Mill St location this week due to our kids camp at Borden.

Today’s WOD

Make up/active aerobic recovery/skills & drills

Notes:

RECOVERY DAY – may also mean, massage, long walk and some down time!

August 23rd, 2016

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Reminder!!! All daytime classes (5:45am, 7am, 9:30am and 12noon) will be at our Mill St location this week due to our kids camp at Borden.

Today’s WOD

A. Hang power clean x 1, power clean x 2 OR Hang power snatch x 1, Power snatch x 2 – rest 60 sec b/t sets x 5 – build per set to a max

B. 400m run, rest 2 min x 3 – during rest perform a 30 sec plank

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12 min AMRAP

2 Muscle ups OR 6 plank pulls + 6 push ups

6 Power cleans @ 155/105 (60%)

Notes:

– 12 min will feel like a long time, set the tone and the pace early

August 22nd, 2016

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We are excited to welcome  Enthusiastic and Energetic Erin to our CFK Team. Erin and her Husband Craig have been a part of the  CFK community for  a number of years. She brings tons of positive energy and humour to every class and will be helping out at the desk and assisting classes.

Reminder!!! All daytime classes (5:45am, 7am, 9:30am and 12noon) will be at our Mill St location next week due to our kids camp at Borden.

Today’s WOD

A. Back squats x 5 @ 65%, 4 @ 75%, 3 @ 80%, 2 @ 85%, 1 @ 90%, then go for a 10RM @ 70-80%, rest 2 min b/t sets

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EMOM x 6

6 Thrusters @ 115/75 (50%)

6 Burpees over the bar

*adjust reps in order to fit within the minute – max 45 sec…do a practice round!

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Tabata sit ups – 8 sets of 20 sec work, 10 sec rest, score is LOWEST set, anchoring IS allowed.

Notes:

– based on how the squats are feeling, adjust final set as necessary to barely get 10 reps…EMOM looks tough, get the work done fast, rest and repeat….tabata sit ups, heck ya!

August 20th, 2016

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Mike Stone and the TD crew for Mike’s last WOD with us. Good luck in the Sault Mike!

Reminder!!! All daytime classes (5:45am, 7am, 9:30am and 12noon) will be at our Mill St location next week due to our kids camp at Borden.

Today’s WOD

100 D/U

90 sit ups

80 air squats

70 push ups

60 kb swings 1.5/1.0

50 pull ups

40 wall balls 20/16

30 ring dips

20 K2E

10 deadlifts 225/185

1 mile run

45 min cap