April 26th, 2019


Today’s WOD

10 TnG Power Cleans, Ascending


5 Rounds:

10 Unbroken Power Cleans 135/95

10 Unbroken C2B Pull Up

The goal of today is to get some practice with barbell cycling, specifically maintaining power while cycling.

Score: Time to Complete Intensity

Scaling for Intensity

  • Power Clean → Reduce Weight → Hang Power Cleans → KB Swing → KB Deadlift
  • C2B Pull Up → Jumping Pull Up → Ring Rows

April 25th, 2019


TBT!  Flash back to April 2012. Our Twisted Oktoberfest Themed Fran. A must see video especially for those of you who were part of it. Never a dull Moment at CFK!

Today’s WOD

5 Rounds

15 DB Power Clean 50/35

9 Step Over 50/35 with 20/16 box

6 25 Ft Shuttle Sprints


5 Rounds

10 RDL

10 Farmer Carry Step Back Lunge

AHAP Unbroken


The consistency takes place after the met-con today. The goal is to really end the cycle blowing up the back of the legs


Score: Time to Complete Intensity


Scaling for Intensity (met-con)

  • DB Power Clean → Reduce Weight → DB Hang Power Clean → Russian Swing

Step Over → Reduce Weight → Reduce Height → Unweighted

April 24th, 2019



Today’s WOD


P1: 20/15 Cal Row

P2: ME Burpee

P2: 20/15 Cal Row

P1: ME Burpee

Rest 2 Minute

Reverse order for the next round

This is a fun head to head style workout. One person rows, the other person has to accumulate as many burpees as possible. Then they flip with the burpee person hopping on the rower. After both people have rowed and performed burpees, rest two minutes.

Score: Total Individual Burpees Completed

Scaling for Intensity

Burpee → Bodybuilder

April 24th, 2019


Some of the CFK gang from the King St Days between 2009-11.

Today’s WOD

6 to 10 Sets

1 Push jerk + 1 split jerk

from the rack



4 L KB jerk 2/1.5

8 LS Pistols

4 R KB jerk 2/1.5

8 RS Pistols

A bruiser of a workout following some split jerk work. The day, in it’s entirety, is designed to help with shoulder stability.

Score: Rounds + Reps on Intensity

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!