December 6th, 2019

Check out this video below. We had it made a few years ago.  It still represents everything CFK stands for! So proud of the Community we’ve built. 

Today’s WOD

6 Rounds
1 Min: 45s ME Bench Press 135/85
1 Min: 45s ME Bent Over Row 135/85
1 Min: 45s ME GHD Sit Up / V-Up
1 Min: Rest (Spotting Bench/changing weight)

Score: Total Reps

December 5th, 2019

Today’s WOD

Member of the Month- Theresa

What may look like an overnight success if often the result of years of consistency and hard work. This applies in the gym as well. Since joining CFK 3yrs ago Theresa has made amazing progress in what we like to call the “slow is fast” approach. By mastering the basics, scaling when appropriate, and learning when to increase the challenge, and being a coachable athlete she’s starting to see her skill set explode!

Today’s WOD

15 Minute Hard Cap, starting with an empty bar
Before every attempt, perform 10 banded pull apart

Push Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

FT: DB Push Press, Burpee

30-20-10
DB Push Press 50/35
Burpee

December 4th, 2019

Congrats to everyone who hit a PR in November!! There were many more Personal Records (achievements) that weren’t recorded.

Today’s WOD

4 Rounds

30/20 Cals

4 Deadlift 345/225 or 85% of best D.L.

3 Legless Rope Climb

Rest 2 Minutes Between Rounds

December 3rd, 2019

Weighted Pull-up’s! Way to go Michele 🙂

Today’s WOD

6 Rounds
AMRAP 90s
3 Front Squat @ 90% of 3RM
12 Step Up 50/35 @ 24/20
ME Box Jump Overs
Rest 90s

Front Squat for load:
#1: 3 reps @ 90%
#2: 3 reps @ 90%
#3: 3 reps @ 90%
#4: 3 reps @ 90%
#5: 3 reps @ 90%
#6: 3 reps @ 90%

December 2nd, 2019

Thanks to St Mary’s HighSchool Students for giving CrossFit a go on Friday!

Today’s WOD

AMRAP 9
20 Double Unders,
2 Strict Muscle Up [4 Strict Pull Up + 4 Strict Dip]
20 Double Unders
2 Strict Muscle Up
20 Double Unders
4 Strict Muscle Up
20 Double Unders
4 Strict Muscle Up

August 29th, 2019

Today’s WOD

Every 3 Minutes x4

Back Squat for load:
#1: 3 reps @ 85%
1xME Top of Ring Hold or Chin over Bar Hold
#2: 3 reps @ 85%
1xME Top of Ring Hold or Chin over Bar Hold
#3: 3 reps @ 90%
1xME Top of Ring Hold or Chin over Bar Hold
#4: 3 reps @ 90%
1xME Top of Ring Hold or Chin over Bar Hold

AMRAP 12

3 Weighted Pull Up
6 Push Up
9 Dumbbell Front Squat