February 24th, 2015

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Well done Tarra!

Today’s WOD

10 min skill/strength work – your choice!
With a partner switching EVERY minute for 30 minutes
Partner 1 – 1 min row
Partner 2 – 100′ bear crawl OR 50′ Crab walk

Coaches Tips: keep working on your weaknesses or something that you want some gains in, then partner up for 30 min of “FUN” aerobic work


The Kitchener Spirit U14 Soccer Team!

Today’s WOD

Go every 2 min x 5 sets – 3 strict press, 3 push press + 1 jerk
Open WOD 13.1

17 min AMRAP
40 burpees
30 Snatch @ 75/45
30 Burpees
30 Snatch @ 135/75
20 Burpees
30 Snatch @ 165/100
10 Burpees
30 Snatch @ 210/120

Coaches Tips: Build on the press from previous weeks, should be getting familiar with weights and movements. Tackle this Open WOD appropriately for you. Scale weight accordingly in order to keep moving.

February 21st, 2015

Neil C

Enjoy a sample of  “Buff” Pepperette’s after the 8 am WOD tomorrow. You’ll be lucky if any are left after the 9 am class.  These tasty all natural Bison protein snacks are absolutely delicious and  are made by Sue Kearn’s (a CFK member) Cousin. Check out his website. www.buff.ca

Today’s WOD

In teams of 2 (Both working at the same time, switching when you are both done the prescribed work)

20 min AMRAP

10 Thrusters 75/45

10 Weighted Step-Ups 20″/24″, 75/45 (Back Rack Only)

* At 0, 5 10 and 15min both teammates must perform a 250/200m row each.

** If a barbell touches the floor at any point other then when it is time to row, both teammates perform 5 Burpees each. If a barbell is dropped both teammates perform 10 Burpees each!

Coaches Tips: Keep moving and hold on to that barbell! You will have to hold on to it for about 3min at a time and even at a light weight it will get tough. Score is total # of reps, so every time you and your partner finish a round it is 40 reps! Burpees do not count as reps, just thrusters and step-ups. Wherever you leave off when Murf calls out “ROW” you start from when you return to your barbell and box. Only 1 rower per team so you will get about a minute rest every 5min.