April 22nd, 2019


Great turnout for our Good Friday Holiday WOD. Thanks to everyone who came out and Happy Easter to all 🙂

Today’s WOD


21 Russian KB Swing Each 32/24  

15 Russian KB Swing Each 32/24

9 Russian KB Swing Each 32/24

Rest 2 min when partner 2 is done



3×5 at 85 to 90% of 5RM


The structure of today is a bit different. The goal is to work on maintaining pulling technique while fatigued. The Russian KB Swing should get the hamstrings firing


Score: Weight on Intensity and Rounds + Reps on Consistency


Scaling For Mechanics & Consistency

Russian KB Swing → Reduce Weight → KB High Pull → KB Deadlift

April 20th, 2019


Today’s WOD

In teams of 2, I go you go

10 rounds each:

5 Deadlift’s 225/185

5 Burpees over the bar


10 Rounds each:

5 Front Squats 135/95

5 Box Jumps 24/20

April 19th, 2019


Thanks Tatania and George for the Easter treats!!! Have an amazing time in Europe:)

Today’s WOD

Teams of  5 or 6

40 Min Amrap

Row for meters,  switch every 250 m

Kb swings 1.5/1.0


Goblet squats 1.5/1.0

Sit-up’s/Russian Twists (plate or ball)


With one person rowing at all times, team mates perform movements and switch every 250 meters. Team mate rests after last movement for duration of the row. Score is the total meters rowed in 40 min. Winning team wins an Easter treat!

April 18th, 2019


Flash back to April 2011. Recognize any familiar Faces?

Today’s WOD

Snatch Balance



Death by

Overhead Squat 185/135

Start with 1 rep and add 1 rep every minute until failure


This is a traditional death by with athletes starting minute 1 with 1 overhead squat. The first rep of every round may be a squat snatch. Loading should be challenging; however, you should be able to do five or six without a break.

April 18th, 2019

When the music man decides to end his Gig with burpees…..

Today’s WOD

For Weight

Weighted Pull Up

5×5, Across


For Time


1000m Row

50 Thruster @ 45lbs

30 Pull Up


Jackie today, leaderboard workout. This is a HIGH intensity day. Come in ready to hit this workout hard. Jackie, when originally done, was programmed as 45 pounds for both men and women, so that is how we are going to hit it today.


Score: Time to Complete Intensity


Scaling for Intensity

  • Row → Reduce Distance
  • Thruster → Reduce Weight (35/15) → Goblet Squat → Air Squat

Pull Up → Jumping Pull Up → Ring Row

April 16th, 2019


It was a Blast having these Female Ontario Provincial Boxing Champs at CFK this past weekend who were in town for a training camp.  They got to experience the WOD “Fight Gone Bad” before heading to the  National championships in Victoria April 22-28. Good luck Ladies!

Today’s WOD

4 Rounds

400m Run

20 Hang Power Snatch 75/55

15 Ring Dip

10 Box Jump 24/20

This is a longer workout with a couple of higher skill movements. Try to move from movement to movement with purpose

Score: Time on Intensity

Scaling for Intensity

  • Run / Row → Reduce Distance
  • Hang Power Snatch → Reduce Weight → American KB Swing → Russian KB Swing → KB Deadlift
  • Ring Dip → Reduce Reps → Banded Ring Dip → Ring Push Up → Tricep Push Up → From Knees → to a Box → DB Bench Press

Box Jump → Reduce Height → Step Over

April 15th, 2019

A Good time was had by all at our CFK Spring Social on Friday night. The sun even came out which allowed for the  bay door to be open for a while 🙂 The food was delicious;thanks to everyone who contributed. A Big  Thank-You to Jesse Parent for entertaining us with his amazing music with such short notice and to James from TWB Brewery for his generous donation of locally made brew specially made for CFK!!!

Today’s WOD

EMOM 10, Ascending

Clean and Power Jerk, Ascending


15 burpees, jumping over the barbell

5 clean and jerks 225/155

12 burpees, jumping over the barbell

4 clean and jerks

9 burpees, jumping over the barbell

3 clean and jerks


Today builds off what we have been working on and combines the clean with the jerk. There is a ton of time to practice before starting the met-con, which should be heavy but not impossible. This is a workout from CrossFit.com. Check it out and see some scores from around the world.


Score: Time to Complete Intensity


Scaling for Intensity

  • Burpees over Bar  → Bodybuilders over Bar

Clean and Jerk  → Reduce Weight  → Increase Reps for newer athletes  → Scale to Hang Power Clean and/or Push Press