Blog Search

CFK Team Series – WOD 3 and Floater 3 – “Ezel” – Monday 10/31

By: 0

Happy Halloween CFK! Here we go with the 3rd workout of the Team Series…

The leaders in each category will be posted later this week. Good luck!


For Time:


Power Cleans (115/75)

Front Squats

*Partner 1 does 21-15-9 of both movements, then Partner 2 does 21-15-9 of both movements. Then, Partner 1 does 9-15-21 of both movements, followed by Partner 2 doing the same

Scaled (95/55)

Floater 3

3 minute max burpees to 10lb plate. Partition reps however you want. Both feet must land on the plate, hips do not have to open at the top

CrossFit Benchmark: “Diane” – Friday 10/28

By: 0

Benchmark Fridays continue! Wear your pink and check-in for #breastcancerawareness!

Handstand Push-ups

Deadlifts (225,155)
Handstand Push-ups

Level 2- (185,125)
Level 1- (135,95)

Scores/Comments from Diane on 6/12/14

With a partner
4 Rounds Each:
2 Turf-length Bear Crawls
20 Wall Balls
-Rest while your partner works

Level 2- (1,.75)
Level 1- (0.75,0.5)

“Tragically Hip” + Oly – Thursday – 10/27

By: 0

Max Consecutive Double Unders

Strength WOD
5 Rounds
1 Strict press
3 Push-presses
5 Push-jerks

Level 1- 3 strict press/5push-press

This WOD is for load AND time. Each round should be completed unbroken. If you break up a round, complete 5 burpee lateral jumps as a penalty and then finish the round.
Warm-up pressing movements and pick a weight to use for the 5 rounds. It should be 90-95% of your strict press.


WOD (15 Minute Cap)
3 Rounds
750m Row
75 Double Unders

Level 2- 40 Double Unders
Level 1- 150 Singles


OLY ***6:00PM Class Only***

Warm up: 10 squats,10 jump squats, 10 push press, 10 push jerk (with empty barbell).
2x. Then: 10 split jerks (no barbell), 10 burpees. 2x

Drill: EMOM 12: 2 clean&jerk + 5 strict pull-ups (95/65)

Complex: 1 squat clean + 2 front squats + 1 split jerk. Increase weight as you go.
5 sets of (1+2+1)
*in between sets: 10 ghd sit ups and 12 back ext.

Strength: 7 min to get to a heavy front squat.
Then 7 min to get to a heavy split jerk.

CFK Team Series – WOD 2 and Floater 2 – “Wreckin’ Machine” – Monday 10/24

By: 0

CFK – Great work last week for the first Team Series WOD! Whilst the hammy’s and lower back may have taken the hit last week, watch those quads and glutes this week…

Good luck!

“Wreckin’ Machine”


20 KB Lunges (1.5/1.0)

20 Goblet Squats

2 turf length plate pushes (back & forth = 1) – 45/25

*One partner works at a time, split the reps however you want. Each partner must do a consecutive down and back plate push for each round

Scaled: (1.0/.75)(25/10)


Floater 2

With a 4 minute running clock, 2 minute max calories on the assault bike and rower (each athlete logs a score for both machines). Score = combined calories


By: 0


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!