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The sweatshirts are in, and we love them! Couple quick things on getting them:

  1. They run large, which is the opposite of what we were told. Good times
  2. This is not a big issue; we are making sure everyone gets the right size
  3. Please try on the size you ordered. If it is to big, we are placing another order and will get you the right size if there is not enough in stock already to swap to you. We’re getting a quick turn-around on this
  4. Please work ONLY with Erin on this, as this will make the process easier an more streamlined. Do not work with me. Or Axe. Or Galla, Jimmy, Brookie, Scully or the Kingston Crackhead that wanders into the gym from time to time, as it will just muddy the process

Any questions, shoot me an email!

(That was a trick…do not do this. Remember, talk to Erin).

Thanks everyone!


“Magda” + OLY Thursday – 10/20

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Wall Climbs

5 Rounds
3 Minutes of Rowing
2 Minutes of Wall Climbs
1 Minute of Double Unders
Rest 2 Minutes


Olympic Lifting – 6:00PM Class ONLY

Warm Up: Tabata Hollow rocks and WallBalls
3 Rounds: 10 squat cleans 10 push press 10 thrusters (barbell)

Skill: From the rack
6 sets of 1 Push Jerk and 2 Split Jerks. First 2 sets are (95/65) then increase weight for remainder of sets.

Drill: 10-9-8-7-6-5-4-3-2-1 Double Unders (x2)
1-2-3-4-5-6-7-8-9-10 Clean and jerk (95/65)

Strength: Front Squat Pauses: 6 sets of holdng at bottom for a 4 count. Each set should be 70% of 1 rep max

CFK Team Series – WOD 1 and Floater 1 – Monday 10/17

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CFK – the Team Series is here! Few things…

  • Please do your best to complete the WOD with your partner today. Each team will have until Sunday 11:30AM to complete their WOD
  • The Floater WOD can be completed any time during the week
  • Check out the YouTube video by the Hunky Coach Axe and his spicy lil’ sidekicks for the WOD explanation and standards:
  • If you do not have a partner, find one and sign up! There are plenty of people looking for partners (see whiteboard at the gym)

CFK Team Series WOD 1

800m Medball Run (20/14)

40 KB Swings (1.5/1.0)

40 Deadlifts (135/95)

40 Bar Facing Burpees

40 Deadlifts

40 KB Swings

800m Medball Run

All movements done in tandem; ball shared for run

Scaled weights: (14/10); 1.0/.75; 115/75


Partner 1 runs 400m; tags partner 2, who runs 400m. Score is total time


“Dad-Smooth” Saturday 10/15

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A workout with someone that you know and like to workout with, where you do the workout together on the same team
(aka Partner WOD)

3 Rounds
20 Front Rack Lunges (115/75)
10 Strict Pull-ups


50 Wall Balls (20/14)
40 TTB
30 Front Squats
200m Run
10 Thrusters

*One partner works at a time (except for run, which is done together), break all reps however you want

CFK Team Series

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As mentioned earlier this week, we are announcing the CFK Team Series! Here are the details:

  • Teams of 2 partners (MM/FF), no mixed partners
  • 4 weeks (Oct. 17th – Nov. 13th) with 1 workout and 1 floater per week.
  • You and your partner have until Sunday Oct. 23rd to sign up on whiteboard at gym and complete the first WOD & floater.
  • Workouts will be programmed as the CFK regularly scheduled Monday workout for the gym (please do your best to complete the workouts on Mondays). The WOD will be posted Sunday night on the Kells site before each week.
  • You can repeat workouts during any open gym time during the week but scores must be submitted by 11:30 a.m. on Sunday.
  • Floaters can be completed anytime between Monday and Sunday at 11:30 a.m.
  • There will be a an RX and Scaled division for both males and females (see standards).


KB (1.5/1) (1/.75)
Wall Balls (20/14) (14/10) 10 foot for males, 9 foot for females
Thrusters (95/65) (75,45)
Deadlifts (135/95) (105/75)
Power or Hang Cleans (115/75) (85/45)
S2O (115/75) (85/45)
Front Squats (115/75) (85/45)

Winners from each of the four categories will receive a prize (that may or may not include a personalized magic show from Coach Jimmy and four hour “Solution Selling” workshop with VanHaur).

This will be a fun event and we hope as many people participate as possible. Galla and Axe did a phenomenal job putting together these workouts…so jump in on this! All abilities, all levels…this is a CFK community event.

Any questions, shoot me an email or catch up with any of the coaches at the gym.

Grab your partners! Good luck and have fun!

“Giddy” – Thursday 10/13

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5 rounds
20 Deadlifts (185,125)
200m Run
20 Push-ups
250m Row
Rest 1 Minute

*intervals should be no longer than 5 minutes in duration. if your first round takes you longer scale reps and/or distance

ADV- 30 push ups

OLY Class – 6:00 Only

Warm Up:

2 Rounds- 10 back squats, 10 snatch balance, 10 OHS (barbell)

Turf- 10 OHLunges, 20 hollow rocks (2rounds)


Emom 14

Even: 1 squat snatch, 1 power snatch,1 OHS (95/65)

Odd: 8/10 T2bar

Skill: From the rack: jerk from back rack into OHS. 2 second pause at bottom

6 sets, working up to a very heavy set.

Strength: Power Snatch

Find 1 rm with 8 min on clock