January 21, 2017


Today’s WOD

With a partner

EMOM for 10 mins switch every min

A. 10 burpee box jumps 24/20

B. hang from bar

rest 2 min

EMOM for 10 mins switch every min

A. 8 G2OH 95/65

B.  plank

rest 2 min

EMON for 10 mins switch every min

A. 15 pullups

B. 30 D/U

January 20th, 2017


Hockey Kids Having Fun at CFK

Today’s WOD

A. Take 15 min to find a 1RM Deadlift – example to build to 300lbs. 95×10, 135×5, 185×3, 225×2-3, 255×1-2, 275×1,290×1, 300×1


OPEN wod 16.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts @ 225/155

55 wall-ball shots

55-calorie row

55 handstand push-ups

Notes:  deadlifts will prep your body for the wod, make sure you’re using no more than 50% of your max for the wod.

January 19, 2017


Pete Lennox has been with us since 2010. Check out this video he was profiled in for a Sunlife by clicking on the picture above. It’s never too late to get started.


A. Go every 90 sec x 8 sets – Hang squat snatch/clean x 1.1.1 (rest 5 sec b/t lifts)


7 min AMRAP

7 Hang squat snatch @ 115/75 OR Hang squat clean @ 155/105

14 T2B*

*see scaling options



– Build per set on snatch/clean work

January 18th, 2017



Welcoming our new CFK Recruits 🙂

Today’s WOD

EMOM x 9

Min 1: Muscle ups/Pull up work – 30 sec

Min 2: Superman to hollow hold x 30-40 sec (alternate)

Min 3: HS hold/walk practice – 30 sec


With a 2 min timer:

Row 300/250m

In remaining time AMRAP Push ups (Rx+ do clapping push ups)

REST 2 min b/t sets x 5

* score is total reps of push ups

Notes: EMOM work is both skill and strength, put the effort in or they won’t improve

January 17th, 2017


Intramurals January 27th. Don’t forget to sign up!

Today’s WOD

Go every 3 min x 6 sets:

Deadlifts @ 75-90% of 1RM x 5,3,1,5,3,1

100m row sprint

*Example of 300lbs 1RM – 225×5,240×3,265×1,240×5,265×3,285×1


For time (12 min cap)

20/15 calorie row

15 Box jumps @ 24/20″

15 HSPU’s*

*See scaling options

Notes:  for 6 sets strength and speed is the goal, rest, recover, repeat. Don’t get stuck on HSPU’s


January 16th, 2017



Introducing Andrew to our CFK Team

Andrew has always been involved in fitness throughout his life. He started playing and coaching basketball when he was young, which changed to Ultimate Frisbee after high school. Since then, he has been competing on the National stage as a Player Coach/ Captain for Maverick, KW’s competitive open team.

His journey into weight training came after a knee injury prevented him from playing. He used it to assist his recovery, and accelerate his return to sport. The weight training quickly became sport specific training, and eventually evolved into CrossFit. When Andrew found CrossFit, he was all in and hasn’t looked back. He went through CrossFit Kitchener’s Apprenticeship Program before obtaining his CrossFit Level 1.

When Andrew isn’t at the gym coaching or working out, he is working as a Registered Massage Therapist and Full Body Active Release Technique Provider at Dearborn Health in Waterloo. He utilizes his knowledge of anatomy and body mechanics to assist him in focusing on movement quality and promoting proper patterns with all athletes.

Welcome Aboard Andrew!

Today’s WOD

A1. Strict press x 2-3 reps @ 80-90% of 1RM, rest 10 sec

A2. Hollow hold x 20-30 sec, rest 1 min x 6



10 Pull ups*

15 Thrusters @ 95/65

30 DU’s

*see scaling options

Notes:  All sets of press should be at 80-90%.  Choose appropriate scaling to get at least 3 rds of AMRAP


January 14, 2017


Today’s WOD

Tag Team Fight Gone Bad

In teams of 2 with 1 person working at a time

3 rounds
2min amrap of each movement

Wallball 20/14, 10’/9′
SDHP 75/55
Box Jumps 20″/16″
Push Press 75/55
Row for calories

1 Minute Rest

Notes: Just like the traditional FGB, except you are doing it with a partner. Time spent at each movement is 2min instead of the usual 1min so the rounds are twice as long. Switch as often as you like, but try to keep the work time equal.