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“Dubya” & Oly – Monday 12-11

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Run 600m

Then :45 on/ :15 off

Barbell Thrusters

Jump Rope

Kettlebell Swings


-Goal is to move for whole :45 without stopping/putting bar down






WOD (30 mins)

800m Run


-80 Thrusters (45,35)

-80 Double Unders

-80 Kettlebell Swings (1.5,1)

800m Run

**EACH TIME you break your set of any of the movements, complete 7 Burpees**


Level 2 – (35,25)(1, 0.75); 40 Double Unders; 6 burpees

Level 1 – 5 Burpees (25,15) (0.75, 0.5) 120 singles

Coaches Note* -The thrusters should be with an empty barbell. Scale to a weight that you can do at least 20-30 unbroken.


Extra work


Squat Clean & Split Jerk


Muscle-up x2


Olympic Lifting Class **4:00PM Only**

“Snaggle” – Friday 12-8

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Partner Up!

P1: 5 Manmakers

P2: Moon the Sky


P1: 5 Manmakers

P2: Burpee Box Jumps






Dumbbell or KB Clean and Jerk*

Hands must stay on Dumbbells. Work up to a heavy double. No dropping the DBs


*Superset with Strict Toes to Bar or straight leg raises on the pull up structure with back support


WOD (20 Minutes)

3 Rounds

15 DB/KB Hang Squat Cleans (50/35)*

15 Burpee Box Jumps


*Can also sub (115/75) or kbs for this workout


Extra Work

5 Rounds, each for time

50 ft Front rack Lunge (155,105)

Max Effort Shoulder to Overhead

Rest 2 Minutes




“Pimento Loaf” & Oly

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Odd- 12/10 Cal Row or 10/8 Cal Bike

Even 1- 20/15 Push Ups

Even 2- 20 Reverse Lunges

Even 3- 3 Wallclimbs


World’s greatest stretch and ankle stretching



Strength (25 minutes)

Work up to a heavy set of

20 reps

Back Squat


Gymnastic WOD (12 minutes)


Ring Dip

Pistols Alternating

-Complete 3 wallclimbs or a 25ft handstand walk between sets


ADV- 4-3-2 strict muscle-ups


Conditioning (10 minutes)

1500m Row

150 Double unders


Olympic Lifting Class **6:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

5 x 3 push press + 1 tempo OHS @70%
5 super sets
3 snatch balance
3 snatch grip RDLs heavy

1pull + 3 second pause off the floor + full snatch

From the L’italien’s!!

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To our CFK family,

Thank you so much for your extremely generous gift to our little family! We are so grateful for the gift cards and clothes for Nico! He’s a lucky little dude to have such an awesome gym fam already. We are so grateful for all of you and overwhelmed by your thoughtfulness. We can’t wait for all of you to meet him!

Dara, Eric & Nico L’Italien

CrossFit Benchmark WOD: “Filthy Fifty” – Wednesday 12-6

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:45 Work/:15 Rest

  1. Lateral Up & Overs
  2. Jump Rope
  3. Kettlebell Swings
  4. Wallballs
  5. Burpees



Full Body Roll

(triceps, upper back, quads, calves)



“Filthy Fifty”
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (Men & Women)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds (M&W)
50 Back extensions
50 Wall ball shots, 20/14 ball
50 Burpees
50 Double unders


Level 2- Dirty 30
Level 1- Terrible 20


Coaches Tip – don’t be that guy/gal and drop an empty barbell unless of course you want to watch your coaches cringe and would like to do an additional 50 burpees 🙂


Extra Work


Minute 1- Max deficit strict HSPU followed by kipping, cannot come off the wall

Minute 2- Max Double Unders

Minute 3- Rest

CFK AM/PM Throwdown WODS!

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The workouts for the CFK AM/PM In-House Throwdown are ready to go! All three Rx and Scaled workouts are listed below…

The sign-up area is ready to go at the gym, so please get your name up there so we can get a good head count.

There will be a few questions about Rx vs. Scaled, so feel free to ask any of your coaches questions about the workouts. Many of you will inquire about Double Unders. The quick answer is that if you have 5 unbroken dubs, then you can do that workout Rx. So assuming that you can do all of the other movements to Rx standards, you’ll be good to go Rx for this comp. Otherwise, scaled works just fine.

Remember that this comp is for EVERYONE! It’s just a real big team comp, and its for fun. Last’s years team uniforms were pretty phenomenal, so get thinking on how you’re gonna roll this year!

All for now. Let us know what questions you have…



7min AMRAP
7 hang power snatch (95/65)(75/45)
7 burpees box jumps
7 KB swings (53/35)(35/25)

3 Rounds
5 power cleans (95/65)(75/45)
10 front squat
5 s2o
200m run

Row (cals)
Wallballs 20/14
Dubs x 3

“Big Lug” – Tuesday 12-5

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Partner Up!

Run 400m w/ Wall Ball – switch as needed


P1: 10 Wall Ball Lunges

P2: PVC Passthroughs


P1: 10 Wall Ball Clusters

P2: PVC Overhead Squats




Rope Climb


WOD (Remember to wear your leg protection for rope climbs!)

800m Run

30 Power Snatches (95,65)

400m WB Run (20/14)

10 Rope Climbs or Wall Climbs

400m WB Run

30 Overhead Squats

800m Run


Level 2- 5 Rope/Wall Climbs

Level 1- 3 Rope/Wall Climbs


Extra Work

10 Minutes to Work up to a Heavy 10 rep Overhead Squat

10 Minutes to Work up to a Heavy 10 rep Back Squat

“Harambe” & Oly – Monday 12/4

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Partner Up

2 Rounds

P1: Row 250m

P2: AMRAP Burpees






*Between each set complete the complex for 4 Total. Hands must stay on the bar.

5 Strict Pull-ups

5 C2B Pull-ups

5 Kipping Pull-ups


L2- 3-3-3

L1 – 3-3-3 with banded assistance

ADV – add weight with a vest



500m Row

21 Thrusters (115,75)

500m Row

15 Thrusters

500m Row

9 Thrusters


Level 2- (95,55),

Level 1- (65,35),


Bike sub 50 cal


Coaches Tip – The stimulus of this workout is pain. Choose a weight where you pick the bar up right away and try not to break.


Extra work

5 Rounds each for time

15/10 Calorie Bike

50m KB Carry (70/53)

5 Ring Muscle-up

2:00 Rest


Olympic Lifting Class **4:00PM Only**

“Spicy Buttocks” – Saturday 12-2

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Run 600m

10 Kettlebell Swings

10 Box Jump Overs

10 V-Ups

10 Kettlebell Lunges



Rolling and Stretching



1 Mile run

3 Rounds

20 Kettlebell Swings (2,1.5)

20 Box Jump Overs

20 Toes to Bar

20 Kettlebell Lunges (2, 1.5)

1 Mile Run


Level 2 – (1.5,1)

Level 1 – (1,0.75) 2 loops, 2 rounds, 2 loops


Extra Work

Every 2 Minutes for 12 Minutes

2 Position Squat Clean

-High Hang

-Low Hang

And Jerk