November 6th, 2019

Mike-Member of the Month

Congratulations to Mike who is Member of the Month for November. Mike has had his share of debilitating injuries over the years which has side lined him from CF a couple of times. He doesn’t let it get him down and comes back stronger each time. Mike shows up early to work on mobility and skill work and is prepared and ready to tackle each WOD. He goes out of his way to make new people feel welcome and is friendly and sincere towards everyone showing invested interest in people’s fitness. Mike’s commitment  and hard work is paying off at the CF Open this year. He’s crushing the wods! He comes out on Friday’s during the 9:30 am class to judge his friends and then returns in the evening to do the wod himself and then still judge others. Thanks for bringing so much value to our CFK Community Mike!

Today’s WOD

Push Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps

 Push Jerk 3-3-3-1-1-1

Push Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 1 rep
#5: 1 rep
#6: 1 rep

November 1st, 2019

Today’s WOD

For time:
30 box jumps, 24/20
15 clean and jerks, 95/65
30 box jumps, 24/20
15 clean and jerks, 135/85
30 box jumps, 24/20
10 clean and jerks, 185/115
30 single-leg squats
10 clean and jerks, 225/145
30 single-leg squats
5 clean and jerks, 275/175
30 single-leg squats
5 clean and jerks, 315/205

Time cap: 20 minutes

October 31st,2019

Today’s WOD

6 Rounds

12+12 KB Snatch 24/16
12 Box jump 20/16
ME 50 Ft Shuttle Sprints (There and back is 1 rep)
Rest 2 Minutes

Score = Total reps of shuttle

October 30th, 2019

CF Open 2012

Chris during the CF Open in 2012 has been a loyal member at CFK since the very start.

Today’s WOD

Pulling Complex


Halting Clean Deadlift + Hang Power Clean + TNG Power Clean

4 Rounds
20 Deadlift 185/155
8 Strict Ring Dip

December 30th, 2019

Amber looking Strong and Focused at the CF Open 2013.

Today’s WOD

Every 2 Minutes

Thruster for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

The met-con starts at the 10 minute marl.

2/2, 4/4, 6/6…
DB Hang clean to thruster 50/35
Bar muscle up

October 28th, 2019

Sectionals 2010

Blast from the past. This photo was taken at the CF Sectionals in Toronto  back in 2010. CF Athletes from all over Ontario Gathered together at the Armoury to compete in 5 WOD’s over 2 days with hopes (for some )to qualify for the Regionals out West.  We had the biggest representation out of any CF Box in Ontario with 21 competitors. Four from CFK (Lars, Paul T, Nate and Marcel) qualified for The Regionals. Nate, went on to compete at the 2010 Games. The CF Open replaced the Sectionals in 2011.

Today’s WOD

4 Rounds

15/12 Cal Row

12 Jumping Lunges

9 Hang Squat Snatch 135/95

12 Minute Hard Cap

Unfinished reps count as seconds

October 27th, 2019

Today’s WOD


20 GHD Sit Up / V-Up

15 Russian KB Swing 32/24

10 Shoulder to Overhead 135/95