June 11th, 2019

IMG_9345 (1)

Member of the Month Mimi Thompson


Mimi is an awesome asset to our CFK community. She shows up to the gym  always with a smile on her face and ready to work hard. She gives 110% into every workout and still knows how to keep it fun!!  Her hard work is paying off in many ways. She is always friendly and goes out of her way to introduce herself to new people. Thanks for being such a positive part of our community Mimi!!

A note from Mimi-

“A little bit over a year ago I made the decision to give Crossfit a try. I was working out with a personal trainer and I felt I wasn’t getting the results I needed in order to achieve my goal.
I walked through the door thinking that I wasn’t capable of meeting the physical demands of the Crossfit workouts. I remember thinking, OK I will give this a try so I can cross it off the list and move on  to the next possibility. I’m not going to lie, it was hard and there were times that I felt like I was going to die.
The welcoming atmosphere, seeing such a wide range of people with varying degrees of physical fitness made me think that perhaps I could achieve what these people had achieved. Every time when I felt like giving up people were there to push me and to encourage me to go beyond what I thought I was capable of doing.
I can truly say now that this Crossfit  community feels like family to me. The coaches and fellow members are always there helping me through thick and thin.
I’m so grateful. I hope I can one day pay it forward.”
Mimi Thompson

Today’s WOD

Every 5 Minutes x 5

5 Back Squat @ 7RM

10 Alternating Jump Lunges

15/12 Cal Row

June 10th, 2019


No this is not line dancing!! These guys are prepping for 4x 800 m run repeats!!!

Today’s WOD

For Time

100/80 Cal Row

75 Toes to Bar

50 Hand Release Push Ups

250 Double Unders

June 8th, 2019


Today’s WOD

With a partner

You go I go, after each 3rd set 400m run

3rds each

7 power cleans 135/95

7 burpees over bar

3rds each

5 wall walks

10 pull ups

3rds each

5 push press 135/95

10 box jumps 24/20

3rds each

10 wall balls 20/14

20 Double unders

June 6th, 2019


St. Mary’s High School giving CrossFit a go!

Today’s WOD

3 Rounds

5 Pendlay Row Across

ME Ring Row

Rest 2 Minutes


3 Rounds

100 ft Farmer Carry 70/53

100 ft HS Walk

30 Goblet Squat 70/53

June 5th, 2019

IMG_9136 (2)

Aftermath of an Intense 2k row!

Today’s WOD

Overhead Squat




75 Power Snatch 75/55

June 4th, 2019

Perfect weather for Murph on Monday. Lots of first timers,pr’s and brave people wearing vests for this gruelling but meaningful Hero WOD. One of many highlights today was watching people who were finished go back out and do the last mile run with those who were last to finish the movements. This is what CF is all about! No one is left behind! Congrats to everyone who showed up and did this WOD!

Today’s WOD

4 Rounds, With a Partner

1 Min on, 1 Min off

Double Unders

Double KB Step Back Lunge

Dumbbell Power Cleans

Calorie Row


Score: Total Reps with Partner



  • Double Under → Double Under Attempt
  • Step Back Lunges → Reduce Weight
  • DB Power Clean → Reduce Weight → DB Hang Power Clean → Russian KB Swing