July 29th, 2019


Saying farewell to 2 great Coaches Sam and Anthony

It’s never easy saying good bye to coaches who have truly made a positive impact on the lives of many people at CFK. We have been very lucky to have Sam and Anthony as coaches at CFK for a number of years in an industry which  typically sees a high turnover rate in coaching staff. Both Sam and Anthony are moving on to focus their time and energy on their careers. We wish them well as they start a new chapter in their lives. You will be missed!

Anthony’s last night of coaching is tomorrow night  (Monday July 29) from 4-8. Please come out if you can! Sam will be doing the 6 pm Class 🙂





Today’s WOD

15 C2B Pull Up

30 Sit Up

60 Air Squat

120 Double Unders

Today we have a grinder continuing our capacity focus in the rare 30 minute domain. This one is a challenge, come in and throw down!

Score: Rounds + Reps completed during Intensity

Scaling for Intensity

  • C2B Pull Up → Reduce Reps → Jumping C2B Pull Up → Ring Row
  • Sit Up → Anchored Sit Up → Banded Sit Up
  • Air Squat → to a Box or Ball

Double Unders → 4xME Double Unders, Remainder in Singles

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