Monday August 20th


Today’s WOD


Find a heavy push press/jerk in 10min (if you can PP body weight / ¾, work on jerk


Every 2:00 x 7

3 Push Press or Jerk @ 85%


3 rounds(10 min)

10 Kneeling shoulder press AHAP



4 rounds

30 second row for max calories

2:00 rest


Go AFAP on the row. Imagine that round 1 is the score to beat then try to smash it each round.


Saturday August 18th


Today’s WOD

Teams of 3:
Cal Row
Russian KB Swing (1.5/1)
45 min time cap
– 1 person working at a time
– complete 100 reps of 3 movements then move to 90 reps…etc
– break as needed

Friday August 17th


Many of you have had the pleasure of meeting Jenny on Saturday mornings as she greets everyone with a warm and friendly smile and a hot cup of coffee. Recently Jenny has started teaching fundamentals and she will be stepping in from time to time to teach classes. Read more about Jenny below….

“Growing up, I wasn’t particularly drawn towards fitness or sports. Competition felt intimidating and I found myself gravitating towards the art of writing and music.

I began a career that I loved. As a Paramedic, I realized very quickly that the demands of my job would require me to stay both physically and emotionally healthy in order to withstand the many obstacles I would face on the daily. As a mother, I continue to strive towards being a role model to my 3 teenagers.

I signed up for group classes in globo-gym environments and continued to pay for memberships long after the novelty of the shiny machines, bright lights and mirrored walls had worn off. My quest to get in shape was quite often road-blocked by my own inability to find ‘my place’.

From the moment I started my fundamentals program in 2009 I knew–Crossfit was exactly what I’d been missing. The inspiring and empowering coaches; the sense of community that Crossfit builds its foundation on; the workouts that challenged me both physically and mentally; the ongoing support and motivation and the environment that felt safe and free from judgement– without a single mirror in sight.

I obtained my Personal Training certification with Canfitpro and went on to successfully complete the Crossfit Level 1 Trainer’s course. I am passionate about helping people discover the benefits that Crossfit has on both physical and mental health. Following a diagnosis of PTSD, I have become an advocate and public speaker siting Crossfit as an invaluable tool in my coping strategy arsenal.

I am ever grateful that in Crossfit, I have found ‘my place’.

Today’s WOD

Power Endurance


For time

50 Pull ups

400 m run

21 thrusters 95/65

800m run

21 thruster

400 m run

50 pull ups





Thursday August 17th














                                     Meet Kelsey

Our most recent Fundamental Grad. She recently Graduated from the Fire Program at Conestoga and is looking forward to starting regular classes. Be sure to welcome Kelsey to our CFK Community:)

Today’s WOD


Build to a heavy bench press in 10 minutes


Every 2 min x 7

3 Bench Press @ 85%



Death by Wall Balls!

Starting at 2 add 2 wall balls every minute till failure.

If you fail before the last person start back at 2 and add some volume.


Today’s WOD


In teams of 3


Relay Style

10 Deadlifts 275/155

Bear Crawl forward to opposite RIg

Bear Crawl backward to opposite RIg

Row 15 Cal

*Every 5 min 1 Rope Climb each/ or 10 jumping pull ups to scale


Cannot start a movement until partner in front in through. Each Bear crawl is its own movement.

Score is max Cals.

Tuesday August 14th


Today’s WOD

10 min to find a heavy hpc


10 min EMOM


Rest 3 min

10 min EMOM

Even) max KBS 2/1.5

Odd) plank

Monday August 11th


Everyone enjoying a post workout beverage after the Community WOD on Friday night. Thanks for coming out Guys!

Today’s WOD


3 Rounds

5 Hang Power Snatch @ 70% 1RM

5 C2B Pull ups/ BMU

1:00 Row for max meters

Rest 2:00

3 Min Break

3 Rounds

5 Front Squats @ 70% 1RM

5 T2B

1:00 Burpees for max reps (This should be 25+ reps, if you struggle with push ups do as a squat thrust)

Rest 2:00

3 min Break

100 Banded sit ups

Note:The Goal for this workout is to go AS HARD AS POSSIBLE. Scale back on weights or complexity in order to move through this as fast as possible.