March 6th, 2017


A Force To Be Reckoned With

A wonderful group of  Women from CFK  had a ton of fun supporting an annual and local charity event called terrific tables Wonderful Women; a fundraiser for Women’s Crisis Services in Waterloo Region who bring together people from all walks of life to create, vote, bid, laugh, learn and celebrate. Our table was a tribute to Carrie Fisher and we won 2nd place! Way to go Princess Leia’s!

Today’s WOD

Go every 4 min x 3 sets

Front Squat @ 70% of 1RM x 8-10 reps, rest 0 sec

Handstand Push Up x 8-12 reps


With a partner, switching after every 30 wall balls – 8 min AMRAP

Wall Ball x 30

Row for cals

*score is total wall balls + cals on the rower. 1 person is doing wall balls while the other is rowing.


A1. Hollow hold x 30 sec, rest 30 sec

A2. Superman hold x 30 sec, rest 30 sec x 3



– Busy day, get warm and get moving

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