Thursday Sept 5th


6 Rounds

50 Squats

25 Ring Dips


A challenging Hero wod that demonstrates the potency of bodyweight couplets. Check it out here.


Scaling for Intensity

  • Air Squat → Reduce Reps → To a Box
  • Ring Dips → Banded Ring Dips → Bar Dips → Push Ups → Box Push Ups

Wednesday September 4th

10 Minutes to Establish:

Strict Pull Up 1RM



15 Ring Row

30 KB Snatch 24/16

60 Double Unders


Bodyweight ninjas rejoice: You can dominate the loaded strict pull up, and then be humbled with everyone else during the “RX” ring rows!


Scaling for Intensity

  • Ring Row → Elevate
  • KB Snatch → Reduce Weight → SIngle Arm KB Swing
  • Double Unders → 2xME Double Unders, Remainder in single unders

Tuesday September 3rd

With a Partner

BUY IN: 75 Box Step Up, Divided as you see fit

5 Rounds Each

10 DB Thruster 50/35

15 Toes to Bar


75 Box Step Up, Divided as you see fit


Find a partner, buy in, go hard, cash out, and high five a hard workout.


Scaling for Intensity

  • Step Up → Reduce Weight → Reduce Height → Unweighted
  • DB Thruster → Reduce Weight → Goblet Squat
  • Toes to Bar → Knee to Elbow → Arch to Hollow with Leg Raise → Sit Up → Anchored Sit Up

HOLIDAY WOD! Monday September 2

Teams of 4

Buy in: 800m RUN
2 persons on sled barrel 400m OR Sled Pull 200m
Other persons on movements one working, other resting, switch when team on sled returns.
50 Goblet Squats 1.5/1
50 KB Clean & Press
50 Box Jump Overs
50 Push-Ups

September 2nd, 2019

Member of the Month Andrea I

Congratulations to Andrea I. who is nominated member of the month for September. For those of you who follow CFK on Instagram you might have seen the video of Andrea finishing strong with her pull-up’s during evil “EVA” yesterday. Andrea has been a committed member of CFK for close to 2 years and has had one of the highest attendance rates. Her hard work, dedication to improving her fitness and consistency is paying off. She frequently stops in at other CF boxes on her travels and was a kick ass captain during the Open this year! She is also very diligent at taking the time after wods to do a rom wod! She also drops more F bombs than anyone I know 😉 Congratulations Andrea! Keep up the hard work!

Today’s WOD

Friday August 30th, 2019

10 Sets For Quality

Halting Clean Deadlift + Hang Power Clean + TNG Power Clean



Power Clean 185/135



A good complex to practice position on the clean followed by a met-con getting you upside down.


Scaling for Intensity

  • Power Clean → Reduce Weight
  • HSPU → Reduce Reps → 1 Ab Mat → Pike Push Up → DB Strict Press