September 3rd, 2014


CFK will be one of the 2014 ManEXIII exclusive experience partners!  ManEXIII presented by London Life, One Night, One Giant Man Cave, One Great Cause will take place on Thursday September 18th at Kingpin- Bingemans.

ManEXIII will feature entertainment by comedians Colin Mochrie ( and Deb McGrath, host Rod Black and special guest Paul Henderson along with many fun partner experiences (like Crossfit Kitchener!).

Armed with a new location, ManEXIII promises to be the biggest and most exciting ManEX to date! Past support of this one-of-a-kind men’s night out has helped to raise over $150,000 towards men’s health programs at St. Mary’s General Hospital.

Tickets are regular $100 each, CFK members can purchase tickets for a special price of $75 using the promotional codeCFKMANEX  (select “enter promotional code” in the order box here: Men and women invited!


If you purchase 10 tickets, 2 of those tickets automatically become VIP which allows access to the VIP Porsche Test Drive and the VIP Meet and Greet with Colin Mochrie


Today’s WOD

Pull up/Muscle up work:

  1. 1-3 Muscle up transition drill EMOM x 5
  2. Strict or weighted pull ups @ 31X1, 2-3 reps EMOM x 5
  3. Negative pull ups @ 31X1, 2-3 reps EMOM x 5


10 min to find a tough single bench press


10 min AMRAP

5 Deadlifts @ 275/185 (60-70%)

10 Burpees over the bar

50 DU’s OR 100 singles

Trainer’s Tips: continuing to work on our pulls or upper body pulling power. Test out your bench press after a month of dips! AMRAP is simple and effective

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