January 1st, 2020

Happy  New Year!

We will be Open between 11-1 today for Open Gym. Below are some suggested workouts to kick start 2020!

Today’s WOD

Open Gym WOD Options

Partner WOD
1 person on rower or bike
Other person on movements
5 rds each
220m row
20 kb swings 1.5/1.0
20 air squats
5rds each
20 cal assault bike
20 push ups
20 jumping lunges
Sugar WOD

For Time:
1000 Step Ups

to a 20 inch box
45/35 pound ruck sack

Option: Split with a Partner. This is not RX

December 30th, 2019

Nate (a former member of CFK) and his lovely Wife Mary (who he met at CFK)  and their adorable Daughter Johanna posing with….well…. Nate! For those of you who aren’t aware, Nate ran 180 Km with a 40 lb rucksack and army boots along with his army fatigues over the course of one week to raise money for Wounded Warriors. Nate also competed at the CF Games in 2010. I think you guys can do 7 minutes of burpees today!

Today’s WOD

Weighted C2B Pull Up (Strict)

Weighted Dip
3-3-2-2-2-1-1-1

Complete as many reps as possible in 7 minutes of:
• Burpees

Today’s WOD

Every 10 Minutes x4

1000m Row

400 Ft Walking Lunge (unweighted)

20s L-Sit

Score is average time for each round

December 28th, 2019

Today’s WOD

This WOD will also be the wod for the 8 am and 9 am classes

With a Partner, Split as you want
1 round of:
40 Shoulder to Overhead, 135/95
300 double-unders
200 Air Squat

Then, 2 rounds of:
20 Shoulder to Overhead, 135/95
150 double-unders
100 Air Squat

Then, 3 rounds of:
10 Shoulder to Overhead, 135/95
75 double-unders
50 Air Squat

December 27th, 2019

Today’s WOD

Every 3 Minutes x 5
3 Deficit Deadlift @ 95% of 3RM, ascend by 2.5% if it feels perfect!
25 Ft Death March. Heavy

Deadlift for load:

#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

AMRAP 9
24 Russian Twist 45/25
12 Plate Snatch 45/25

December 24th, 2019

A CFK CHRISTMAS EVE CLASSIC. tWELVE DAYS OF CROSSFIT.

Today’s WOD

Twelve Days of CrossFit”

1 Rope Climb
2 Muscle-up (ring dips)
3 Snatch @ 95/65
4 OHS @ 95/65
5 Back Squat @ 95/65
6 Pull-ups
7 Wall Ball @ 20/14, 10′/9′
8 Squat Clean @ 95/65
9 Push-ups
10 KB Swing @ 2/1.5 pood
11 Box Jump @ 24″/20″
12 SDHP @ 95/65

December 23rd, 2019


Today’s WOD

EMOM 20
1 Min: 2 Seated Box Jumps
1 Min: Power Snatch

Power Snatch for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
#10: 1 rep