October 10th, 2019

Today’s WOD

Death by 50ft shuttles (50 out/50 back)

When everyone has failed, rest 1 minute as a group before:

Death by 25ft shuttles (25 out/25 back)

When everyone has failed, rest 2 minute as a group before:

Death by 12 foot shuttles (12 out/12 back)

50ft section: 6 + 6
Start 25ft sectiom at 7… Fail at 9+9
Start 12ft section at 10 go until failure

Score is total number of shuttle sprints (there and back is 1 rep)

October 9th, 2019


Newest addition to our CFK Family

Today’s WOD

Every 3 Minutes for 6 Rounds
1 Hang Squat Snatch, ascending**

** Must perform 1 round of DT (12 DL, 9 HPC, 6 Push Jerk) before every snatch attempt.

The score is to the total Hang Squat Snatch Weight over all six sets.

If you miss your lift, you must perform a round of DT before attempting to Hang Squat Snatch Again. If you fail to record a lift in the 3 minute window, your score is zero.

October 8th, 2019

Here we go again! CFK Open Intramural starts this Friday!!! Are you ready??

Today’s WOD

Back Squat 5×3

Every 2 Minutes for 5 Rounds:
3 Back Squat @ 90 to 95% of 1RM

Back Squat for load:
#1: 3 reps @ 90%
#2: 3 reps @ 90%
#3: 3 reps @ 90%
#4: 3 reps @ 95%
#5: 3 reps @ 95%

FT: Air Squat, T2B

4 Rounds
45 Air Squat
15 Toes to bar

October 7th, 2019

Congratulations to Rose, Michelle, Katie, Patti and Aldo from  the  CFK 9:30 am crew for testing their fitness outside the gym by participating in the Waterloo 5k Classic this past weekend!  Another special shout out goes to Tatania, George, Kim and Don who participated in the 12.5k distance at Run for the Toad trail run and to Adelia who did the Run for the Cure 5 k. An active and action packed weekend full of achievements! Way to go guys 🙂

Today’s WOD


3 rounds

400m Run

21 Kettlebell swings

12 Pullup’s


4 Generations Getting Stronger and Fitter Together 🙂

`Today’s WOD

Teams of 3

250 m row

10 cleans 115/ 75

25 push ups

One person rowing
One person on movements
One person resting
Finish when 7500m are complete.
Alternate between squat cleans and push ups after each row

October 4th, 2019

Today’s WOD

15 Minutes:

Find a 1RM Snatch

15 Minutes:

Find a 1RM Clean and Jerk

Max out day. Get in and get after it.

Scaling for Intensity

  • Snatch → Hang Position → Practice
  • Clean and Jerk → Hang Position→ Practice

October 3rd, 2019

Climbing to New Heights

Excited to have Sarah join our CFK Family:)

Today’s WOD

Every 12 Minutes x3

Run 1000m

30 KB Swing 24/16

20 Pull Up

A longer workout that will make you better. Make sure you scale your workout appropriately today so you can get the most out of the experience.

Scaling for Intensity

  • Run → Reduce Distance
  • KB Swing → Reduce Weight → Russian Swing → KB Deadlift
  • Pull Up → Reduce Reps → Jumping Pull Up