August 18th, 2014


Congrats CrossFitters!

From Justyna 🙂

Here is our Tough Mudder 2014 Adventure team  (3 from CF Kitchener, 1 from CF Listowel, 1 from CF Waterloo).
It’s awesome  to network through CF. Even though it rained the entire way, we completed the 16.5km course and all the obstacles including Arctic Enema, in under 4 hours. Thanks to all the CFK coaches for the prep and advice.

Today’s WOD

Dips – every 90 sec, 4-5 reps @ 31X1, 5 sets
1 power clean + 1 squat clean, build up to a tough weight in this in 10 min
1 power snatch + 1 squat snatch

For time:
20 Deadlifts @ 275/185
20 KBS @ 2/1.5
20 OHS @ 115/75
20 Burpees
20 C2B pull ups
20 Box jumps @ 24/20”
20 Squat cleans @ 115/75

Trainer’s Tips: 2 strength pieces to start the week off, then a heavy chipper. One barbell per person. You’ll have to change out your plates.

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