April 13th, 2019


Today’s WOD

With a partner

63 thrusters 95/65

63 pull-ups

400m run

45 thrusters 95/65

45 pull ups

800m run

30 thrusters 95/65

30 pull-ups

1200m run

April 12th, 2019

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We are fortunate to have so many talented People at CFK. Come out tonight (Friday) to watch our very own Jesse Parent play at our Spring Social. The FUN starts at 6 pm with a Special WOD (family and friends welcome to participate) followed by a Pot luck. We will also be celebrating the end of the 2019 CF Open.

Today’s WOD

For Time:

100 DB Power Clean 50/35

200 Burpee

300 Sit Up

400 Double Unders

Work with a partner one person working at a time, the other must be hanging from the bar or holding a high plank

Teams should have a plan heading into the workout. One person must be holding a plank or a bar hang while the other one works. They can switch between the holds as they see fit.

Score: Time to Complete Intensity

Scaling for Intensity

  • DB Power Clean → Reduce Weight → Hang DB Power Clean → Russian KB Swing
  • Burpee → Bodybuilders
  • Sit Up → Anchored Sit Up → Banded Sit Up
  • Double Under → Singles with double under attempts


April 11th, 2019


Throw Back Thursday. CFK King St. April 2010.

Today’s WOD

Bench Press

5×5 Across with 95% of 5RM


Death By:

1 Min: 20s L-Sit Hold (Floor)

1 Min: Death by Handstand Push Up (2, 4, 6, 8, 10…)

The Bench Press is an excellent complement to the increased focus on the push jerk and jerk we have been incorporating in the programming and should help you continue to progress you upper body pressing

Score: Rounds + Reps on Intensity

Scaling for Intensity

  • L-Sit → One leg extended → Bent Knee L-Sit → From the Hang → Hollow Hold

Handstand Push Up → 1 Ab Mat → Dive Bomber → DB Push Press

April 10th, 2019

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Today’s WOD

4 Rounds

5+5 Double KB Front Rack Power Athlete Step Up

10 Med-Ball Hamstring Curl



12 RS Single Arm KB Snatch 32/24

100 ft RS Farmer Carry 32/24

12 LS Single Arm KB Swing 32/24

100 ft LS Farmer Carry 32/24


Today serves as a bit of a breather. With a focus on heavy pulling todays work targets the posterior chain and the grip


Score: Rounds + Reps on Intensity


Scaling for Intensity

  • KB Snatch → Reduce Weight → Single Arm KB High Pull → Single Arm Kb Swing → DB Snatch

Farmers Carry → Reduce Weight

April 9th, 2019


Running is Back in full swing:)

Today’s WOD

Every 5 Minutes X5

1 Strict Muscle Up

2 Squat Snatch 185/155

3 Overhead Squat 185/155

This is a challenging test of skill. The strict muscle up is a struggle for many and should be mastered before more dynamic movements are introduced. Check out the scaling options today and find something that works for you.

Score: Average Round Time on Intensity

Scaling for Intensity

  • Strict Muscle Up → Jumping Transition → 3 Strict Ring Pull Up in Hollow → 3 Strict Pull Up → 3 Banded Pull Up → 5 Ring Row
  • Squat Snatch → Reduce Weight → Hang Squat Snatch → Power Position + 4 Overhead Squat

Overhead Squat → Reduce Weight

April 8th, 2019


Today’s WOD

Tempo Front Squat

4×2 Working Up with best weight from last time (feb 26)


3 Rounds

21 Air Squat

15 Push Up

90 Double Under


The tempo front squat returns. We are building off your last attempt at this, start with your 3RM and continue to add weight as long as form remains intact. The met-con is a classic triplet. It should be a quick affair.


Score: Time to complete intensity


Scaling for Intensity

  • Air Squat → Air Squat to Box → Rig Assisted
  • Push Up → Push Up to Box or Bar in Rig → DB Bench Press

Double Under → Reduce Reps → 90 Single Unders with 9 Double under attempts

April 6th, 2019


Meet our newest member Dominique to our CFK Family! Welcome aboard Dominique 🙂

Today’s WOD

4 rds with a partner
400 m run
50 push ups
50 sit ups
6 rope climbs
50 walking lunges