October 6th, 2016


This Movember Crossfit Kitchener is doing our part to stop men from dying too young. We all know someone who has been effected by cancer or has dealt with issues concerning mens health. CFK is asking for your help in raising awareness and funds through our monthly Mo’ Off Challenge. Grab your team of four and lets get moving.

Community is very important to CFK which separates us from other gyms in the area. The only way we can make this successful and increase awareness around this important cause is to get involved!”

First 10 teams earn 100 bonus points. Contact bill@crossfitkitchener.com to submit your team!

Today’s WOD

Go every 4 min x 4 sets (16 min)

Weighted pull ups x 2-3/Strict pull ups x 5-8/Negatives x 5

20 Sit ups

20 Lunges with weight OH (10/side)


For time:

10 Barbell man-makers @ 135/95

20 Calorie Row

30 American KBS @ 2/1.5

400m run


– 1 rep Man-maker = burpee, deadlift, hang squat clean thruster

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