March 23rd, 2017

Today’s WOD


A. 20 Deadlifts @ 30%, rest 90 sec b/t sets

B. 20 Deadlifts @ 30%, standing on 45# plate, rest 90 sec b/t sets


Partner Row

Men 8km

Women 6km

*Switch as necessary

Notes: deadlifts shouldn’t be heavy, they should get you moving. Maintain form and position. Feel the extra depth and reach when using plates in the posterior chain.


March 22nd, 2017

 Welcoming our new GF crew to CFK 🙂

From left to right: Kelly, Mallory, Kelly, Gillian, Brad, Roslyn, Krystle and the Dude with the beard

Today’s WOD

A1. Strict Press x 7-9 @ 70-75%, rest 1 min

A2. Bent over Rows x 8-10 reps, rest 1 min x 4


With a partner – perform 3 rounds for time EACH

P1- 250/200m row sprint

P2- Plank

Notes: set up 2 bars for A1/A2, keep tempo on bent over rows @ 31X1

March 21st, 2017

Today’s WOD

A1. Power Clean x, @ 75-80% (REST 5 sec b/t lifts), 1 min after last rep

A2. Strict Chest to Bar x 6-10 reps, rest 1 min x 4


20 Min Partner AMRAP switch every full round

6 Power clean @ 95/65

6 Step ups @ 24/20” – while holding barbell in front rack

6 Burpees

Notes:  much like previous weeks on the lifts, adjust and add weight as needed

March 20th, 2017

CFK’s Allie Libertini after the 500m Cross Country qualifier at the Special Olympics World Winter Games in Austria. Got get em Allie!

Today’s WOD

Go every 4 min x 4 sets

Front Squat @ 70-75% x 8-10 reps, rest 0 sec

AMRAP unbroken Push ups


3 Rounds for time

10 Deadlifts @ bwt for females, 125% of bwt for males

25 Box Jumps @ 24/20”


A1. Hollow rocks/hold x 30 sec, rest 30 sec

A2. Superman hold x 30 sec, rest 30 sec x 3

Notes: on superman holds try to avoid over extending your head and neck, lift through the torso

March 18th, 2017

Aftermath of 17.4. Way to go Tim!

Today’s WOD

4 rds with a partner

1-5 shuttle run

6-10 pull ups

11-15 burpees

16-20 KB snatch 1.5/1.0

alternating arms

Today’s WOD

Open Workout 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

CLICK HERE to see the standards for you division.

March 16th, 2017

Hunter hanging out with the kids!

Today’s WOD

EMOM x 20

Push Press x 5 @ 50% of 1RM

Double Under x 30

*do BOTH every minute! Miss any minutes, just keep going.


10-1 Leg toss game – with a partner, do 10 leg lifts while they forcefully push them back down each rep, don’t let feet touch the floor. After 10, switch, than do 9 each, 8 each…until you get to 1.

Notes: – Don’t get too greedy on the push press, this should be maintainable for 20rds!