February 23rd, 2019

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Today’s WOD

Partner WOD for time
Deadlift’s 95/65
Shoulder to overhead 95/65

February 22nd, 2019

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Let the Games Begin!!! The Squatting Dead are in the lead and on a deadly mission to win the 2019 CFK Open Intramural. Dare to watch their video below!


Workout 19.1

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots 20/14

19-cal. row

Notes: The workout begins with the medicine ball on the ground and athlete standing tall. After the call of “3, 2, 1… go,” the athlete will pick up the ball and perform the wall-ball shots. After 19 reps are complete, the athlete will move to the rower and pull 19 calories. The monitor must read 19 calories before the athlete can unstrap and move back to the wall-ball shots for the next round.

The athlete’s score will be the total number of repetitions completed within the 15-minute time cap. Each calorie completed on the row will be equal to 1 rep.

There is no tiebreak for this workout.


February 21st, 2019

Jamie and Sue

I joined CFK last August just prior to finishing up my summer holidays — I’m a teacher at St. Mary’s High School. During my first week back to work, I started attending the 5:45am class and, I’m not going to lie, my body felt like it had been hit by a truck by the end of the week. I still feel like that from time to time, especially after a Saturday 40 minute AMRAP (damn you, Murph!), but my body is better able to recover now compared to almost six months ago.
At 43 years old, I can’t believe how much my body has changed. I’ve dropped 10 pounds, gained strength and my flexibility is improving though it may be hard to tell if you’ve ever seen me try a squat snatch;) But this is why I love CrossFit and CFK because despite my shortcomings I’ve found that the coaches and other members are super positive and helpful. I am motivated and inspired by everyone I’ve had an opportunity to train with whether they are veterans or newbies or somewhere in-between. The community pushes me to improve and work harder than what I thought I was capable.
My wife, Sue, joined CFK last month and together we start our day with the 5:45am class — an amazing group of people. I wish we started this journey 10 years ago, but I’m happy we’re here now. That said, I’m not happy about the fact that after just one month Sue is already better at double unders than me. I’m still working on checking my ego at the door!

Today’s WOD

Every 5 Minutes for 3 Rounds

30/20 Cal Row

25 Russian KB Swing 32/24


Right into:

Every 5 Minutes for 3 Rounds

30/20 Cal Row

25 Russian Twist 40/25

Score: Slowest Round from Each Piece

February 20th, 2019


We had an amazing turnout for our Family Day WOD on Monday. Thanks to everyone who came out!

Today’s WOD

1 Halting Clean Deadlift + 1 Hang Power Clean + 1 Power Clean

8 Sets, working up


PowerClean 3×2 @ 90% of Best



Power Clean 135/95

Bar Facing Burpee

Score: TIme to complete Intensity

February 19th, 2019

Congrats to our CFK Athletes for an outstanding performance at the 1827 CF Masters Throwdown this past weekend in Guelph. Thanks for all our supporters who came out to cheer them on !

Today’s WOD

Back Squat 5RM

2×4 @ 85% of 5RM


90s ME Wall Ball [1 Set]

90s ME Chin Ups in sets of 5/3

Rest 2 Minutes

60s ME Wall Ball [1 Set]

60s ME Chin Ups in sets of 4/2

Rest 1 Minute

30s ME Wall Ball [1 Set]

30s ME Chin Up in sets of 3/1

Score: Total Reps completed

Monday February 18 th



family day


drawing by Kate and Beth 2012:)

Today’s WOD

40 min AMRAP

150 burpees
*25 air squats completed as a group
150 sit ups
*25 air squats
150 box jumps
*25 air squats
150 KBS
*25 air squats

Teams of 4-5

Coaches Notes: One person working at a time, when 150 reps are completed, everyone does 25 air squats together before moving to the next 150 reps


Saturday February 16th



I have had a membership at different gyms but was often not sure what to do and how to do it to avoid injury.  When I joined Crossfit Kitchener all that changed.  I found a welcoming and encouraging group of people, great coaches and a workout that is a wonderful start to each day.  What caught my eye from the start is the functional movement that is developed in Crossfit which is important for an active lifestyle.  We are always being challenged but within that challenge there are scale versions that allow everyone to work at their own level and still have a super workout.
Thank you Crossfit Kitchener

Today’s WOD

40 min Amrap Partner wod

50 wall balls

40 pull ups

200m farmers carry 1.5/1.0 Each Hand

6 rope climbs

200 MC