August 15th, 2019

Thanks Trevor who is visiting from Alberta for joining us in some wods this week We love having visitors at CFK.

Today’s WOD

For Practice

TnG Deadlift 5×5


5 Rounds

10 Deadlift 225/155

15 Lateral Bar Burpee

Want to improve your deadlift game? Get in and learn how to touch and go like a pro before putting the skill to the test with fast workout.

Score:  Time to Complete Intensity

Scaling for Intensity

  • Deadlift → Reduce Weight → Reduce Distance → KB Deadlift

Lateral Burpee → Step Over → Bodybuilder

August 14th, 2019

Wedding Day WOD

Congratulations to Nick and Theresa who tied the knotin Beautiful Spain and still managed to fit a wod in on their wedding day! Wishing you all the best 🙂

Today’s WOD

Box Squat

3×3, Across


For Time


Clean and jerk 95/65

Wall balls

This is a devious couplet that sneaks up on you. Focus on moving well and pushing the pace, especially on the clean and jerks. Want to set the best time? Aim for unbroken wall balls.

Score:  Time to Complete Intensity

Scaling for Intensity

  • Clean and Jerk → Reduce Weight → DB Power Clean and Press

Wall Ball → Reduce Weight → Air Squat

August 13th, 2019

Great to see Lars back at CFK covering a few hours while coaches are  on Vaca 🙂

Today’s WOD

With a Partner:

Row 5KM, 

Every Switch:

 5 L-Sit Pull Ups for the Person Getting Off the Rower before the other person can start rowing. Must switch when pace drops.

This is one of the ones that doesn’t look “fun” on paper; however, it is one of the ones that will make you better. And shared suffering is always better with a friend, so bring one and suffer through it.

Score: Time to Complete Intensity

Scaling for Intensity

  • Row 5KM → Reduce Distance

L-Sit Pull Up → Reduce Reps → Strict Pull Up → Banded Pull Up → 10 Ring Row

August 12th, 2019

CFK Golf Day

Thanks Anthony S. for organizing this great day! Looking forward to doing it again next year!

Today’s WOD

3 rounds:


6 Handstand push-ups

6 Toes to bar

20 Double unders

Rest 3 Mins between Rounds

This is an interesting interval style workout with a gymnastics focus. And the AMRAP style provides a unique pacing challenge. How will you tackle it?

Score: Total Rounds Plus Reps During Intensity – Start where you left off.

Scaling for Intensity

  • Handstand Push Up → 1 Ab Mat → Pike Push Up → DB Strict Press

Toes to bar → Knee to Elbow → Hanging Leg Raise → V-Up → Jakck Knife → Sit Up

August 10th, 2019

Today’s WOD

With a partner
I go, you go
Cindy 10 rds each
10 rds each
9 deadlifts 135/95
6 hang cleans 135/95
3 push press 135/95


August 9th, 2019

Today’s WOD

5 Rounds

3 Front Squat @ 85% of 1RM

10+10 Split Squat


For time:

50 Medicine ball cleans 20/14

50 Power snatch 75/55

50 Medicine ball cleans 20/14

The  back squat superset really got the hamstrings firing. Let’s try and do the same thing for the quads! Oh, and some med ball cleans will be a great finisher. 

Score: Time to Complete Intensity

Scaling for Intensity

  • Med Ball Clean → Reduce Weight → Med Ball Squat

Power Snatch → Reduce Weight → Snatch Grip Deadlift

August 8th, 2019

Today’s WOD

7 Rounds

21 KB Snatch 24/16

15 Burpee

9 Box jump 36/28

This is going to be a conditioning grind and a great test of capacity. Have a pace and do your best to stick with it.

Score: Time to Complete Intensity

Scaling for Intensity

  • KB Snatch → Reduce Weight → Single Arm Swing → Russian KB Swing
  • Burpee → Bodybuilder

Box Jump → Reduce Height → Step Up