September 20th, 2014


Canadian Hockey Icon, Paul Henderson visited our CFK Booth at The Manex event on Thursday night at Bingeman’s King Pin. This was a fantastic night out  for a great cause- The St. Mary’s Hospital Foundation raising money for Men’s Health Programs! The highlight at our booth other than meeting Paul was the Men in Suits belting out Pull-up’s in our 1 min max pull-up challenge! Loved the enthusiasm and spirit!

Today’s WOD

Team Filthy 75’s
75 Box jump, 24 inch box

75 Jumping pull-ups

75 Kettlebell swings, 1 pood

Walking Lunge, 75 steps

75 Knees to elbows

75 Push press, 45 pounds

75 Back extensions

75 Wall ball shots, 20 pound ball

75 Burpees

75 Double unders


In teams of 2 one person working at a time complete all the movements. For  beginners you can form a team of 3 or drop the reps to 50.

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