Friday February 15th


Meet our Most Recent Fundamental Grad, Sophie! Welcome to CFK Sophie:)

Today’s WOD


18 V-Up

12 Devils Press 50/35

60 Double Unders

Coaches Notes:A challenging AMRAP with a new movement and some ab work.

Score: Rounds + Reps on Intensity

Scaling for Intensity

  • V-Up → Jack Knife → Sit Up → Anchored Sit Up → Banded Sit Up
  • Devils Press → Reduce Weight → Burpee + Russian KB Swing

Double Under → Reduce Reps → 60 Single Unders with 6 Double Under Attempts

February 14th, 2019


Happy Valentine’s Day 

Today’s WOD

 Valentines Day Partner WOD (Bring a Friend)

(A) For Time2000 meter Row (Partner 2 does burpees)

  • *Switch every 500 meters
  • score =max distance or row and # of burpees


  • 3 min rest


  • (B) AMRAP in 20 minutes of:


  • 50 Partner Med Ball Russian Twists 20/14
  • 40 Partner Med Ball Sit-Ups 20/14
  • 30 Partner Med Ball Cleans 20/14
  • 20 Partner Wall Ball Shots 20/14

Use a single medicine ball throughout

Coaches Notes: For Part A, start the row and burpees together and switch each 500 meters. If partner doing burpees breaks,  rowing partner must put down the rower handle and both partners wait 15 seconds before resuming.

For Part B, use a single medicine ball throughout. For the Russian Twists, partners sit back-to-back with feet elevated off the floor and rotate to hand the ball to each other. Each hand off is one rep. For partner sit-ups, sit facing each other. Partner must touch the ball on the ground behind their head, sit-up, then hand or pass the ball to their partner to complete one rep.  For the med ball cleans and wall balls, break up the work as needed between partners.

Wednesday February 13th


Meet our newest CFK member Sahil who is already signed up for the Open this year! Now that’s the CF Spirit! Congrats Sahil. Who else is in?

Today’s WOD


Handstand Push Up

Power Snatch 95/65

Coaches Notes: Upper body pushing is on the docket today. The snatch grip push press combines with the mechanics section to get the shoulders working while the met-con provides a chance to challenge this position.

Score: Time to Complete Intensity

Scaling for Intensity

  • Handstand Push Up → One abmat → Dive Bomber → Seated DB Strict Press

Power Snatch → Reduce Weight → Hang Power Snatch → KB Swing

Tuesday February 12th



I first learned of CFK in the local paper about 10 years ago. I tore out the article with a photo of a middle-aged woman holding her head above the pull-up bar and dropped it into a file folder labelled Things of Interest. I contemplated it since there had long been a voice in the back of my mind urging me to challenge myself more physically. Not that I was ever inactive-I regularly ran the back roads of KW with a group of like-minded women, tried the machines at a local gym for a few months, and joined in a few yoga classes. But it took a personal crisis to really open the gates of what I needed to do. Entering my 50’s, I hit a difficult stretch of parenting my 3 children and holding down my job as a teacher. The stress hijacked my mind and body bringing me to my knees- literally. It was a scary, dark time but over the next two years I clawed my way back to health. I knew then that a strenuous fitness program needed to be part of my tool box to maintain my mental and physical health.

I started fundamentals at CFK in the Fall of 2013 just prior to my 56th birthday and am now starting year 6 at age 61. CrossFit has helped me immensely – in all areas of my life. I am both physically and mentally stronger and have the stamina to do what I need and want to do. I must say it’s satisfying to be able to kindly decline the help of the young clerk at the garden center as I sling heavy bags of mulch into my car. He takes one look at my grey hair and assumes decrepitude has set in.

I’m a regular at the 7:00 am class coming most mornings because I have felt the benefits of commitment and consistency. I enjoy the daily challenge, the comradery of the community, and the excellent guidance of the coaches. I scale many parts of the workouts but leave most mornings feeling good that I have pushed myself -even despite myself some days. I’ve come to know the joy of ignoring the negative thoughts and just getting out of my own way. CrossFit has helped me approach life’s overwhelming moments as I would a challenging workout- take it a rep at a time, chip away, breathe, replace fear with trust, laugh, lean on others for support, and always put your clothes out the night before.

Thanks to all- the journey continues!

Today’s WOD


In teams of 2:

25/20 Cal Row

50 Plate Snatch 45/25

100 Burpee to a Plate 45/25

200 Ft Overhead Plate Carry 45/25

Rest 1 Minute

Coaches Notes: A long, light workout designed to complement yesterday’s heavy, high skilled adventure.

Score: Rounds + Reps on Intensity

Scaling for Intensity

  • Cals → Reduce Reps
  • Plate Snatch → Reduce Weight → KB Swing → KB High Pull → KB Deadlift
  • Burpee to Plate → Bodybuilder to plate

Overhead Carry → Farmers Carry alternating which hand holds the plate


Monday February 10th


Our First Post

It’s hard to believe it was ten years ago today that we started the CFK website and posted our first wod, four months before opening up our doors. CrossFit was virtually unheard of back then, an underground fitness phenomenon that would explode and evolve into what it is today. CFK was one of 700 CrossFit Affiliates World Wide in 09, fast forward to today and there’s close to 16,000.

One of our first shout outs before instagram even existed…..

Is there anybody out there?

Over the last few weeks we have been setting up our website, playing around with it and critiquing it. We believe we are ready to  launch. We have kept it a secret, but realize that some of you have found it through Goggle. We are glad for that, because that shows there is an interest and a demand out there for CrossFit. Our plan is to officially become CrossFit Kitchener in the next week or two and then to spread the word of our website throughout the tri-city area. 

If you could leave a comment on this post simply letting us know who you are, your experience and your expectations of CrossFit, it would be greatly appreciated.

Sincerely ,

Lance, Joanne and Lars

Today’s WOD

With a Partner

50 Squat Clean 225/155

Every Minutes, One partner performs 3 Muscle Up. Alternate which partner performs the muscle up each minute

Coaches Notes: Today’s workout is heavy and hard. Heavy squat cleans can be an unforgiving movement. They are paired with ring muscle ups today. Bring a partner and devise a strategy to tackle this one.

Score: Time to Complete Intensity

Friday February 8th


A BIG warm CFK Welcome to Katherine (Wife of Clarke)who started classes with us this week. Please be sure to give Katherine a big High Five when you see her 🙂

Today’s WOD

Every 5 Minutes for 5 Rounds

Row 500m

20 Toes-To-Bar

Coaches Notes: Today builds off of Feb 5. The base laid by the practice of holding a hollow while fatigued should help athletes better manage their movement quality during today’s sprint rounds. This type of practice will pay off during the open.

Score: Slowest round on Intensity

Scaling for Intensity

  • 500m → Reduce Distance to sub 2:15
  • Toes to Bar → Knee to Elbow → Arch to Hollow with Leg Raise → V-Up → Sit Up → Anchored Sit Up → Banded Sit Up