October 1st, 2019

Today would have been Paul T’s 35th Birthday. Paul was a dedicated coach at CFK for over 7 years who cared a lot about the people he coached and was a  Friend to many in our coummunity. Sadly, Paul passed away after a long and courageous battle with Cancer in 2017. Please come out today even if you didn’t know Paul to celebrate, honour and remember an amazing coach and person. This annual WOD was created by Paul’s long time partner, Sandy who met Paul here at CFK years ago. These are all of Paul’s favourite movements combined together in a “Cindy” format.  He held the top Cindy score on our CFK leader board for years.

We will be serving Coffee and Cruller’s(Paul’s Favourite Donut) all day! Please wear your crushing cancer shirt if you have one 🙂 Let’s show Paul our CFK Spirit 🙂

Today’s WOD

Paul T

20 Min Amrap

5 Snatches 135/95

10 C2B Pull-up’s

15 Burpees

Coaches Notes: 20 min met-con should be a consistent effort. Be sure to scale appropriately to achieve the correct stimulas.

Scaling Options:

Snatch:  reduce weight-scale to a hang snatch

C2B: Jumping Pull Up with emphsis on Kip Swing- Ring Rows

Burpees: reduce reps to maintain intensity

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s