Thursday October 1st, 2020

Remembering Paul T.

Paul was a long standing coach at CFK from 2009-2016. Four years ago today he passed away from Colon Cancer. He would have been 36 years old on October 1st.  Paul dominated “Cindy” and had the top score at CFK for years and he also had a passion for Olympic Lifting. We will honour and remember Paul today by doing one of his favourite CF WODs, CINDY combined with Snatches to create a memorial WOD called Paul T.  Let’s crush it for Paul today!

Today’s WOD

Paul T

20 minute Amrap

5 Squat Snatches 95/65

10 Pull-up’s

15 Burpees

Rx’d +

5 Squat Snatches 135/95

10 Chest to Bar Pull Up’s

15 Burpees

Monday September 28th, 2020

“When are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” -Simon Sinek**

Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.

Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.

Strip away the emotion, recognizing that someone has stopped their day to provide us with thoughts that could only make us better.

Today’s WOD

Every 4 Minutes x 5 Rounds:
30 Air Squats
15/12 Calorie Assault Bike
7 Clean and Jerks (115/85)

September 26th, 2020

Today’s WOD

The 4 s’s

In teams of 3

Buy In: 100 burpees

3 rounds:

100m Sled pulls



Ball Slams

Cash Out: 100 burpees

In teams of 3 partition the burpees as desired. Only one person working at a time. After all 100 burpees are completed, work through 3 rounds of the workout before finishing with the 100 burpee cashout. While team mate 1 pulls the sled (prowler/sledbarrow) team mate 1 will do situp’s . Team mate # 3 rests. One everyone has completed the sit’up’s, move on to the Squats etc….Sore is time it takes to complete workout including the burpees.