December 3rd, 2016


We are so thrilled to announce a new addition to our CFK Family. Kate and her partner Adam welcomed their beautiful baby boy Brock Dominic on Monday November 28th at 7 pounds 9 ounces. Congratulations Guys!

Today`s WOD

With a partner
3 rds
1-5 shuttle run
6-10 wall balls 20/14
11-15 ring push ups
16-20 sit ups


December 2nd, 2016



Today’s WOD


20 min AMRAP

10 Push press @ 115/75

10 KBS @ 1.5/1.0

10 Box jumps @ 24/20”

Notes: Thank Erin for this one, her special requestJ

December 1st, 2016


Today’s WOD

  1. Go every 3 minutes – Bench press x 4-5 reps x 5 sets


For time:

1000m row

40 Alternating KB snatches @ 1.5/1

40 T2B

500m row

20 Alternating KB snatches

20 T2B

250m row

10 Alternating KB snatches

10 T2B

Notes: break up T2B early or they will fall apart fast



November 30th, 2016


Today’s WOD

  1. Front squats x 3, go every 2 min x 6 sets – build to a 3RM
  2. Hollow hold x 30, rest 30 x 3


Go every 4 min x 3 sets (12 min)

10 strict pull ups

25 American KBS @ 2/1.5

50 Air squats

*score is slowest round

Notes: move hard and fast, but don’t blow it in the first round


November 29th, 2016


Mo Off Winners.

Congrats Mike Stacey, Ann and Mike on all your hard work!

Today’s WOD

  1. Go every 2 min x 6 sets: 1-2 split jerks + 1 rope climb



50 DU’s

15 Push press @ 135/95

15 Burpees over the bar


Notes: skill and strength, followed by a shoulder burner

November 28th, 2016


Well folks we have come to the end of our first ever Mo Off challenge and we want  to say how proud we are of everyone who participated. This challenge would not have been the success it was without every one of you, so thank you all again. With that being said  we want to point out some awesome outcomes from the event. First we were able to raise almost $3000 dollars for men’s health, which is amazing! Our top fundraising team was the State Squad bringing in over $800 and our top three fundraisers were Erin Wendt with $660 Mike Mensink with $481 and Stacey Tozer with $250. Another great take away from the challenge was that as a gym we had over 130 PR’s for the 30 days!!! Now for the part that everyone is really interested in. Our first ever Mo Off champions are the Stache Squad consisting of some of our 7 am members, Ann Jennings, Stacey Tozer, Mike Flewwelling, and Mike Mensink. Congratulations on all of your hard work! To close this off we just want to say again how much of a pleasure it was to be a part of this challenge within our amazing community.You guys really make this an amazing place! Thank you again

Today’s WOD

Deadlift x 4@50%, 3@70%, 3@75%, 2@80%, 1@90%, 5@?? Go for 5RM – go every 2-3 min


For time:

Row 1000m

40 C2B pull ups

30 HSPU’s



  • done lots of deadlifts this month, where’s your 5RM sitting? Short and simple test afterwards

November 26th, 2016


As you guys know we will be winding down our Mo Off challenge this Sunday, starting with our 5km run and ending in the chili cook off. Points will be awarded to teams where all members participate in the run, and as a little more of an incentive we will be giving points out to all chili chefs with bonus points going to the team that makes the tastiest chili.
All we need from you at this time is to send an email to to let her know if you intend to bring a pot of steaming chili with you.
So dust off those old recipes and get cookingWith a partner

Today’s WOD

7 min amrap
7 OHS 95/65
14 wall balls 20/14
21 lunges each leg
3 min rest
7 min amrap
7 hspu
7 squat cleans 95/65
7 burpees
3 min rest
7 min amrap
7 lengths sled push 180/135
14 cal row