August 22nd, 2016


We are excited to welcome  Enthusiastic and Energetic Erin to our CFK Team. Erin and her Husband Craig have been a part of the  CFK community for  a number of years. She brings tons of positive energy and humour to every class and will be helping out at the desk and assisting classes.

Reminder!!! All daytime classes (5:45am, 7am, 9:30am and 12noon) will be at our Mill St location next week due to our kids camp at Borden.

Today’s WOD

A. Back squats x 5 @ 65%, 4 @ 75%, 3 @ 80%, 2 @ 85%, 1 @ 90%, then go for a 10RM @ 70-80%, rest 2 min b/t sets


EMOM x 6

6 Thrusters @ 115/75 (50%)

6 Burpees over the bar

*adjust reps in order to fit within the minute – max 45 sec…do a practice round!


Tabata sit ups – 8 sets of 20 sec work, 10 sec rest, score is LOWEST set, anchoring IS allowed.


– based on how the squats are feeling, adjust final set as necessary to barely get 10 reps…EMOM looks tough, get the work done fast, rest and repeat….tabata sit ups, heck ya!

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